9/5/24

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 16 reps 

Then take off 10% and do 1 more set x 16 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  Do 5 rounds of:

DB Farmer's Carry                 125-100-75-50-25 meters

DB Thruster                             8-10-12-14-16 reps

Then do 1 round of:

Plank (elbows + toes)                2 minutes

Sledgehammer VS Tire            15 reps each side

Then do 5 rounds of:

DB Row          16-14-12-10-8 reps each side

Burpee             8-10-12-14-16 reps