6/6/22

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 8 reps at 65% of 1RM

1 set x 8 reps at 70% 

1 set x 8 reps at 75%

1 set x as many reps as you can at 80%

#2  This is 6 rounds.

Round 1 is A, B, C, D, E and F.

Round 1 is B, C, D, E and F.

Round 1 is C, D, E and F.

Round 1 is D, E and F.

Round 1 is E and F.

Round 1 is F.

A) Run 400 meters

B) DB Suitcase Carry - 100 meters (switch hands at 50)

C) Sledgehammer VS Tire - 10 reps each side

D) DB Thruster - 15 reps

E) Inverted Row - 12 reps

F) BB Ground to Overhead - 3 reps

REST ONE MINUTE between rounds.