6/29/21

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 

Work up to a heavy set of 3 reps.

Then take off 15% and do 4 more sets x 3 reps.

Go heavier than your top set from 6/23.

#2  BB Deadlift

Work up to a heavy set of 3 reps.

No drop sets.  Go heavier than your top set from 6/23.

#3  Start a timer.

EVEN minutes, in any order and any combination, do:

BB Ground to Overhead - 15 reps at 135 lbs

Air Squat - 100 reps

ODD minutes, in any order and any combination, do:

Inverted Row - 40 reps (heels on a bench)

Pushup - 70 reps

You are done when you finish all reps of ground to overhead,

air squat, inverted row, and pushup.