12/28/24

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 - 5 sets x 8 reps

Set 1 - 67.5% of 1RM

Set 2 - 75% of 1RM

Sets 3,4+5 - 67.5% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light then add weight each set.

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) Pullup                                       10 reps

B) Medicine Ball Wall Ball             12 reps

C) Run                                            200 meters

D) Burpee                                       20 reps

E) DB Waiter's Walk                        100 meters (50m each hand)

F) 24" Box Jump                             20 reps