11/14/21

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

Work up to a moderately heavy set of 15 reps.

Then take off 10% and do 1 more set x 15 reps.

#2  BB Bench Press - 2 sets x 15 reps

Weight for both sets is 90% of your top weight from 11/11.

#3  With a partner, for 14 minutes, alternate whole rounds of:

Pullup - 7 reps

Burpee - 7 reps

Only one partner is working at a time.

Partner A does 7 pullups and 7 burpees, then

Partner B does 7 pullups and 7 burpees, etc.