Inverted Row - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.
Normal tempo on the way down.
7 sets x 3 reps
Same weight all 7 sets.
Use a weight that is challenging but you can get all reps with good technique.
Go heavier than 12/31.
#2 BB Back Squat - 4 sets x 6 reps (normal tempo)
Set 1 is heavy.
Sets 2, 3, and 4, take off 10% or 20 lbs from set 1 (subtract the larger number)
Go heavier than 12/31.
#3 Run 800 meters in less than 4 minutes, then immediately begin:
BB Row (you pick the weight) 1-2-3-4-5-6-7-8-9-10-11 reps
Medicine Ball Wall Ball 11-10-9-8-7-6-5-4-3-2-1 rep
Do 1 row, then 11 wall balls, then 2 rows, then 10 wall balls, etc.
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