1/19/22

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 heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps

#2  BB Bench Press - 6 sets x 2 reps

Weight for all 6 sets is 90% of your top weight from 1/16/22.

#3  In any order and any combination, do:

BB Ground to Overhead - 20 reps at 135 lbs

Burpee - 50 reps

Cable Row - 50 reps at 100 lbs

Double Under - 100 reps

Tire Pull - 200 meters with 50 lbs in the tire