10/5/26

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 10 rounds of:

Inverted Row      10-9-8-7-6-5-4-3-2-1 rep

Burpee               1-2-3-4-5-6-7-8-9-10 reps

(10 rows then 1 burpee, 9 rows, then 2 burpees, etc.)

Then immediately do 5 rounds of:

DB Farmer's Carry              50 meters

Medicine Ball Wall Ball        15 reps