9/11/23

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 

Set 1 - 9 reps at 65% of 1RM

Set 2 - 9 reps at 65% of 1RM

Set 3 - 9 reps at 70% of 1RM

Set 4 - 70% of 1RM, 5 seconds on the way down, 2 second

PAUSE at the bottom of each rep, regular tempo on the way up

Don't go to failure. Leave at least one rep in the tank.

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start somewhat light then add weight each set.  

#3  Do 4 rounds of:

DB Farmer's Walk - 100 meters

Air Squat - 35 reps

Then do 4 rounds of:

Inverted Row - 15 reps

Pushup - 25 reps

Then do 4 rounds of:

Double Under - 40 reps

American Kettlebell Swing - 15 reps