7/28/19

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  BB TEMPO Back Squat - 5 sets x 3 reps
      Start with a light weight for set 1, then try to add weight each set after that.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      No pause at the bottom.  Normal tempo on the way up.
      Finish heavier than your top set from 7/16/19.

#2  This is 6 rounds.
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do B, C, D, E and F
      Round 3 - Do C, D, E and F
      Round 4 - Do D, E and F
      Round 5 - Do E and F
      Round 6 - Do F

      A) Double Under - 60 reps
      B) Air Squat - 30 reps
      C) Hand Release Pushup - 20 reps
      D) Run 150 meters
      E) BB Row - 12 reps
      F) DB Thruster - 10 reps

      REST one minute between rounds.