9/3/21

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

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 - regular tempo

3 sets x 8 reps at 65% of 1RM

1 set x 8+ reps at 65%

For the set of 8+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Every 3rd minute, do 25 Air Squats (0:00, 3:00, 6:00, etc.)

When you are not doing air squats, in any order and any combination, do:

Inverted Row - 20 reps

DB Bench Press - 40 reps

Double Under - 40 reps

Plank - 2 total minutes (elbows and toes)

BB Deadlift - 20 reps at 225 lbs