3/25/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 8 reps at 80%

Set 5 - goal is 8 reps at 75%

#2  Do 3 rounds of:

EVEN minutes - BB Overhead Hold - 30 seconds at 135 lbs

ODD minutes - Goblet Squat - 20 reps

(rounds start at 0:00, 2:00, 4:00)

Do 3 rounds of:

EVEN minutes - BB Row - 15 reps at 135 lbs

ODD minutes - Pushup - 20 reps (not hand release)

(rounds start at 6:00, 8:00, 10:00)

Do 3 rounds of:

EVEN minutes - Medicine Ball Wall Ball - 15 reps

ODD minutes - Pullup - 15 reps

(rounds start at 12:00, 14:00, 16:00)