9/23/23

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 70% of 1RM

Set 2 - 9 reps at 70% of 1RM

Set 3 - 9 reps at 75% of 1RM

Set 4 - 75% 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.

Regular tempo for sets 1-3. 

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start somewhat light then add weight each set.

#3  Do 2 rounds of:

BB Ground to Overhead                         8 reps

DB Row                                                     16 reps each side

DB Thruster                                              24 reps

Inverted Row                                            24 reps

Burpee                                                       24 reps

24" Box Jump                                           16 reps

American Kettlebell Swing                     24 reps

REST at least one minute between rounds.