10/5/23

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 - 6 reps at 72.5% of 1RM

Set 2 - 6 reps at 82.5% of 1RM

Set 3 and 4 - 6 reps back down at 72.5%

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

weight, 2 second PAUSE at the bottom of each rep, regular

tempo on the way up

Sets 1-4 are regular tempo.

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination do:

Goblet Squat - 80 reps

Pushup - 120 reps

DB Waiter's Walk - 300 meters

Then, in any order and any combination, do:

DB Ground to Overhead - 40 reps each side

Burpee - 60 reps

Run - 800 meters

For the waiter's walk, have a DB in each hand.  One

hand is overhead, one hand is at your side.  150 meters

left hand overhead and 150 meters right hand overhead