10/11/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - weighted if possible

5 sets x 5 reps (try to add weight each set)

#2  BB Row 

1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps

Add weight each set.  

#3  Do 5 rounds of:

BB Ground to Overhead         6-5-4-3-2 reps

Plank (elbows and toes)         30 seconds 

Inverted Row                          15 reps

Goblet Squat                          15 reps 

DB Farmer's Walk                   50 meters

Pushup                                   12-15-18-21-24 reps