8/3/19

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 PAUSE Back Squat - 5 sets x 3 reps
      Start with a light weight for set 1, then add weight each set for 
      sets 2, 3, 4 and 5.
      Lower the weight at a normal tempo, then sit in the bottom position
      for 3 seconds, then stand at a normal tempo.
      Finish heavier than 7/22/19.

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      BB Row - 30 reps at 135 lbs
      Goblet Squat - 60 reps
      Double Under - 90 reps
      Overhead Plate Walk - 150 meters
      Run 600 meters