8/30/24

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 - regular tempo

Work up to a heavy set of 20 reps (heavier than 8/24/24)

Then take off 10% and do 1 more set x 20 reps.

This is two total sets.

#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  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps

At 13:00, in any order and any combination, do:

DB Farmer's Carry                   200 meters

DB Ground to Overhead           40 reps each side

Air Squat                                     120 reps

BB Curl                                       40 reps

24" Box Jump                             40 reps

1" Deficit Pushup                        80 reps