12/10/23

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 - regular tempo

Goal for today is a heavy set of 12 reps

Set 1 - 12 reps at 90% of your top weight for today

Set 2 - 12 reps at your top weight for today

Set 3 - 12 reps back down at 90%

#2  BB Romanian Deadlift - 2 sets x 12 reps

Moderate weight. Same weight for both sets.

#3  In 8 minutes, do as many rounds as you can of:

DB Ground to Overhead            8 reps each side

Pushup                                      20 reps

Air Squat                                   20 reps

Pullup                                        12 reps

DB Thruster                               12 reps

REST 2 minutes.  Then in 12 minutes, do as many

rounds as you can of:

DB Ground to Overhead             12 reps each side

Pushup                                       30 reps

Air Squat                                    30 reps

Pullup                                         18 reps

DB Thruster                                18 reps