12/16/24

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 - 4 sets x 12 reps

Set 1 - 62.5% of 1RM

Set 2 - 70% of 1RM

Sets 3+4 - 62.5% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3

#3  Do 3 rounds of:

1" Deficit Pushup                      24 reps

Sledgehammer VS Tire             12 reps each side

Goblet  Squat                           40-30-20 reps

Plank                                        60 seconds

DB Farmer's Carry                    100 meters

DB Ground to Overhead           12-16-20 reps each side