6/30/22

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 - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 4 reps at 70% of 1RM

1 set x 4 reps at 75%

1 set x 4 reps at 80%

1 set x 4 reps at 85%

1 set x as many reps as you can at 90%

#2  Do one round of:

Inverted Row - 20 reps

DB Thruster - 20 reps

Sledgehammer VS Tire - 10 reps each side

DB Suitcase Carry - 100 meters

Run - 200 meters

REST one minute

DB Ground to Overhead - 20 reps each side

REST one minute

Run - 200 meters

DB Suitcase Carry - 100 meters

Sledgehammer VS Tire - 10 reps each side

DB Thruster - 20 reps

Inverted Row - 20 reps