2/8/25

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 - 8 sets x 2 reps

Set 1 - 87.5% of 1RM

Set 2 - 95% of 1RM

Sets 3 to 8 - 87.5% of 1RM

#2  BB Romanian Deadlift 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight 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) DB Thruster                 12 reps             

B) Double Under               25 reps 

C) Inverted Row                15 reps

D) Regular Pushup            30 reps

E) 24" Box Jump               20 reps

F) DB Hammer Curl          30 reps