Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat - regular tempo
Goal for today is a heavy set of 10 reps.
Do as many warmup reps and sets as you like.
Set 1 - 10 reps at 90% of goal weight for today
Set 2 - 10 reps at goal weight
Set 3 - 10 reps back down at 90%
#2 A) Start a timer. Do 6 rounds of:
EVEN minutes - DB Thruster - 12 reps
ODD minutes - Pullup - 12 reps
B) In 6 minutes, do as many rounds as you can of:
BB Deadlift - 8 reps
DB Bench Press - 16 reps
C) Continuous work. Do 6 rounds of:
BB Row - 10 reps
Double Under - 25 reps
REST one minute between A, B, and C.
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