Inverted Row - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 BB Clean Grip Deadlift - 4 sets x 6 reps, regular tempo
Set 1 - heavy but with good posture and good technique
Sets 2, 3 and 4 - take off 10%
Go heavier than your top set of 8 reps from 12/13/20.
#2 BB Tempo PAUSE Back Squat - 6 sets x 3 reps
FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.
Start light! Try to add weight each set. Finish heavier than your top set of 6 from 12/13/20.
#3 Do 2 rounds of:
Unweighted BB Standing Shoulder Press - 20 reps
BB Back Squat - 20 reps at 35% of 1RM
Carry a 45 pound plate for 200 meters (carry it any way you like, walking is fine)
Cable Row - 20 reps at 100 lbs
Burpee - 20 reps
REST 4 minutes
Time your first round, then try to beat that time in round 2.
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