4/26/24

Warmup - With an unweighted BB, do 2 rounds of:
Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

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

tempo on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set. 

#2  BB Deadlift - regular tempo - 5 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set.

#3 Do 4 rounds of:

DB Thruster - 16 reps

Standing BB Curl - 12 reps

Then do 4 rounds of:

Air Squat - 32 reps

1" Deficit Pushup - 24 reps 

Then do 4 rounds of:

Double Under - 35 reps

DB Ground to Overhead - 10 reps each side