7/25/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for today is a moderately heavy set of 3 reps.

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 90% of your goal weight for today

Set 2 - 3 reps at goal weight

Sets 3, 4, 5 and 6 - 3 reps back down at 90%

#2  In 22 minutes, do as many rounds as you can of:

Burpee                                       10 reps

Standing BB Curl                       15 reps

Goblet Squat                              25 reps

DB Row                                      15 reps each side

Seated DB Shoulder Press         15 reps

24" Box Jump                             10 reps

American Kettlebell Swing         25 reps