5/14/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row 

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Start light, then add weight for set 2 and 3.

#2  Strict Pullup (weighted if possible) - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Set 3, 4, 5 - 8 reps back down at 90%

#3 In 8 minutes, do as many rounds as you can of:

Burpee                                   12 reps

Inverted Row                          12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   18 reps

Inverted Row                         18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters