6/23/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Work up to a moderately heavy set of 3 reps.

Then take off 15% and do 4 more sets x 3 reps.

Go heavier than your top set of 6 from 6/17/21.

#2  BB Deadlift 

Work up to a moderately heavy set of 3 reps.

No drop sets.  Go heavier than 6/17/21.

#3  This is continuous work.  Do 4 rounds of:  

BB Push Press - 5 reps

BB Row - 8 reps

Burpee - 11 reps

DB Row - 14 reps (7 reps each side)

DB Lateral Raise - 17 reps

Air Squat - 20 reps

Before Round 1, Tire Pull - 50 meters, 50 lbs in tire

Before Round 2, DB Farmer's Walk - 100 meters

Before Round 3, 45 pound Bumper Plate Carry - 150 meters

Before Round 4, Plank - 2 minutes (elbows and toes)