8/6/23

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 max set of 3 reps.

Do as many warmup reps and sets as you like.

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

Set 2 - 3 reps at goal weight for today

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

#2  In 7 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

Inverted Row - 15 minutes

Then rest for 1 minute.

Then, in 7 minutes, do as many rounds as you can of:

Air Squat - 30 reps

Pushup - 20 reps

Then, rest for 1 minute. 

Then, in 7 minutes, do as many rounds as you can of:

Double Under - 30 reps

DB Ground to Overhead - 10 reps each side