12/20/21

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

Row - 10 reps

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 your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press -  4 sets x 6 reps

Weight for all 4 sets is 90% of your top weight from 12/17/20.

#3  Do 7 rounds of:

0:00 - Burpee - 7 reps

1:00 - Run 100 meters in less than 20 seconds

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.