3/9/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1 BB Tempo PAUSE Back Squat - 3 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up. Start with a moderate weight

then add weight for sets 2 and 3.

Set 4 is regular tempo Back Squat, do 1 set x 15 reps. Go as heavy

as you can.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light. 

Not touch and go.  Reset your start position for each rep. 

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

Run                                          100 meters

DB Row                                    8 reps

Medicine Ball Wall Ball           12 reps

Double Under                          24 reps

DB Farmer's Walk                   50 meters

Pushup                                    18 reps

REST 2 minutes, then in 12 minutes, do as many rounds as you can of:

Run                                         150 meters

DB Row                                   12 reps

Medicine Ball Wall Ball           18 reps

Double Under                          36 reps

DB Farmer's Walk                   75 meters

Pushup                                   27 reps