DB Row - 6 reps each side (light weight)
Unweighted BB Behind the Neck Press - 9 reps
Unweighted BB Back Squat - 12 reps
(For the behind the neck press, start and finish each rep with the bar
resting on your traps.)
#1 BB Back Squat - 3 sets x 9 reps
Set 1 is a moderately heavy set of 9 reps.
Go heavier than 9/14/20.
Then take off 10% or 20 lbs (subtract the larger number), and do
2 more sets x 9 reps.
#2 In any order and any combination, do:
Air Squat - 70 reps
Plate Pull - 60 feet, 45 lb plate
DB Incline Alternating Bench Press - 50 reps (25 reps each side, 40 lb DB's)
Pullup - 40 reps
Burpee - 30 reps
Deadlift - 20 reps at 225 lbs
WORK - EVEN MINUTES
REST - ODD MINUTES
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