Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
THEN do:
BB Back Squat with a 5 second PAUSE at the bottom of each rep
3 sets x 3 reps at 40% of 1RM
#1 BB Back Squat
3 sets x 10 reps at 60% of 1RM
1 set x 10+ reps at 60%
For the set of 10+, leave at least 2 or 3 reps in the tank.
Don't go to failure.
#2 Start a timer.
BB Deadlift - 8 reps at 185 lbs at 0:00, 4:00, 8:00, etc.
Tire Flip Jump Through - 4 reps at 2:00, 6:00, 10:00, etc.
When you are not doing deadlift or tire flip jump through,
in any order and any combination, do:
DB Ground to Overhead - 20 reps each side
BB Row - 40 reps at 115 lbs
Pushup - 60 reps
Air Squat - 80 reps
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