11/28/24

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 16 reps

Set 1 - 55% of 1RM

Set 2 - 62.5% of 1RM

Set 3 - 55% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#3  Do 4 rounds of:

Double Under                      60-45-30-15 reps

Regular Pushup                  10-20-30-40 reps 

Then do 4 rounds of:

24" Box Jump                    8-10-12-14 reps

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

Then do 1 rounds of:

Goblet Squat                    40 reps

DB Farmer's Carry           200 meters