8/22/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat 

2 sets x 10 reps at 67.5% of 1RM

1 set x 10+ reps at 67.5%

For the set of 10+, leave at least 1 or 2 reps in the tank.

Don't go to failure.

#2  This is continuous work.  Do 2 rounds of:

Burpee - 15 reps

Pullup - 15 reps

24" Box Jump - 15 reps

Pushup - 20 reps

Air Squat - 40 reps

Cable Row - 15 reps at 100 lbs

Standing BB Shoulder Press - 15 reps (you pick the weight)

Run - 400 meters