9/5/23

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 - 12 reps at 65% of 1RM - regular tempo

Set 2 - 12 reps at 65% of 1RM - regular tempo

Set 3 - 65% 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 - 3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3

Finish heavier than 8/30/23.

#3  Start a timer.

At 0:00, 4:00, 8:00, etc.         Burpee - 10 reps

At 2:00, 6:00, 10:00, etc.       Pullup - 10 reps

When you are not doing Burpees or Pullups, in any order and

any combination, do:

Sledgehammer VS Tire            25 reps each side

Standing BB Bicep Curl           50 reps

DB Bench Press                       75 reps

Goblet Squat                            100 reps