2/14/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jump

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  Sledgehammer VS Tire - 15 reps each side

Then do 4 rounds of:

DB Hammer Curl                                        15 reps

Air Squat                                                    35 reps

BB Bench Press w/ 2 second PAUSE         6-8-10-12 reps

For the bench press, pause for 2 seconds at the bottom of each rep.

REST 60 seconds

DB Ground to Overhead - 20 reps each side

REST 60 seconds

Then do 4 rounds of:

Plank (elbows and toes)              40 seconds

Pullup                                          14 reps

DB Thruster                                 14-18-22-26 reps