10/23/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 80% of 1RM

Set 2 - 3 reps at 90% of 1RM

Sets 3,4+5 - 3 reps at 80% of 1RM

Set 6 - 6 reps at 60% of 1RM, take 5 seconds to lower the 

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

#3  With a partner, in 20 minutes, do as many rounds as you can of:

Tire Pull                 25 meters with 25 lbs in the tire

Run                        150 meters

Burpee                   12 reps

Pullup                    18 reps

Pushup                   24 reps

Goblet Squat          30 reps

Only one partner is working at a time.

Partner A does tire pull for 25m.  Then Partner B does tire pull for 25m.

Partner A runs 150m.  Then Partner B runs 150m, etc.