Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat - regular tempo
Goal for today is a moderate set of 15 reps
Set 1 - 15 reps at 90% of top weight for today
Set 2 - 15 reps at top weight for today
Set 3 - 15 reps back down at 90% of top weight
#2 BB Romanian Deadlift - 2 sets x 15 reps
Moderate weight. Same weight both sets.
#3 Start a timer. Do 6 rounds of:
EVEN minutes - Run 100 meters in less than 20 seconds
ODD minutes - DB Thruster - 10 reps
The last round of thrusters starts at 11:00.
At 12:00, begin 3 rounds of:
Double Under - 40 reps
Medicine Ball Wall Ball - 20 reps
Inverted Row - 20 reps
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