1/30/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat (normal tempo) - 6 sets x 3 reps 

Set 1 is heavy.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number).

Go heavier than your top set of 6 from 1/24.

#2  This is 5 rounds.

Double Under - 20 reps

Air Squat - 20 reps

Sledgehammer VS Tire - 10 swings each side

Pushup - 15 reps (not hand release)

BB Clean Grip Deadlift           4-6-8-10-12 reps

All reps are the same each round except for deadlift.  Round 1 is 4 reps, round 2

is 6 reps, etc.  Stick with the same weight for deadlift for all 5 rounds.  Pick a weight that

you can maintain good posture and technique through all 5 rounds.

REST one minute between rounds.