3/7/21

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 10 reps at 75%

Set 5 - goal is 10 reps back down at 70%

#2  Do 3 rounds of:

Medicine Ball Wall Ball - 12 reps

BB Row - 12 reps

Close Grip Pushup - 16 reps (tips of thumbs 2" apart)

DB Row - 16 reps (8 reps each side, heavy)

Sledgehammer VS Tire - 20 reps (10 reps each side)

Goblet Squat - 20 reps

Double Under - 40 reps

Plate Pull - 40 feet

REST 2 minutes