12/22/24

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 - 65% of 1RM

Set 2 - 72.5% of 1RM

Sets 3+4 - 65% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3

#3  Do 3 rounds of:

DB Row                          10-15-20 reps each side

Regular Pushup             40-30-20 reps

Air Squat                        30-45-60 reps

Double Under                 60-45-30 reps

DB Suitcase Carry          50 meters each hand, each round

Also, do 30 reps each side of Sledgehammer VS Tire.   You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want.