5/8/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 3 sets x 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90%

#2 Strict Pullup - 40 total reps

Break it up however you want.

Just work as quickly as you can to finish all 40 reps.

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    10 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     250 meters

DB Thruster      8-12-16-20 reps