6/13/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps