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.

 

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