11/4/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 15 reps.

Go heavier than your top set from 10/29. 

#2  Strict Pullup

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Weighted if possible and try to add weight each set.

#3  Start a timer.

Run                100 meters at 0:00, 4:00, 8:00, etc. 

DB Thruster     10 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing thrusters, in any order and 

any combination, do:

DB Row               60 reps each side

Air Squat           80 reps

Double Under    100 reps

Plank                   120 seconds

You are done when you finish all reps/time of db row, air squat, 

double under and plank.