8/18/24

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, then regular

tempo on the way up.

#1  BB Back Squat - 3 sets x 10 reps at 60% of 1RM

#2  Do 3 rounds of:

BB Curl                      20-15-10 reps

Pushup                        20-30-40 reps

Goblet Squat              40-30-20 reps

Sledge                         5-10-15 reps each side

DB Row                     20-15-10 reps each side

Burpee                       15-20-25 reps