12/16/23

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 moderately heavy set of 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90% 

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight.  Same weight all 3 sets. 

#3  Do 4 rounds of:

Burpee                           18 reps

DB Suitcase Carry         75 meters (37.5 meters each hand)

DB Row                          12 reps each side

REST 90 seconds

American Kettlebell Swing - 40 reps

REST 90 seconds

Do 4 rounds of:

BB Curl                     15 reps

BB Nosebreaker        15 reps

Goblet Squat             25 reps