Part 1:
5 Sets
:20 Max Rep Strict Pull Ups OR Barbell Rows (75/55)
:20 rest
:20 Max Rep Overhead Plate Squats (15/10)
:20 rest
*Scaling option for plate squats is overhead squats with a PVC pipe.
Part 2:
3 x 5
Deadlift
3 x 3
Deadlift
6 x 1
Deadlift
*The goal is to add weight each set, but only with good form. The sets of 5 and 3 should not be max effort.
Part 3 (Optional):
50 Push Ups or Dips
*Row 15 Calories every time you rest.