Row - 10 reps
Standing BB Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat - regular tempo
Goal for today is a moderately heavy set of 15 reps.
Go heavier than 11/16/23.
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 Do 10 rounds of:
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Pushup 11 reps each round
Air Squat 11-12-13-14-15-16-17-18-19-20 reps
REST 2 minutes
Then do 4 rounds of:
Cable Row 12-16-20-24 reps
DB Suitcase Carry 100 meters (50m each hand)
DB Thruster 12-16-20-24 reps
The DB Suitcase Carry is similar to farmer's carry, but
you just have one DB. Switch hands at 50 meters.
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