8/28/21

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 - regular tempo

1 set x 10 reps at 60% of 1RM

1 set x 10 reps at 70%

1 set x as many reps as you can at 75%

#2  This is continuous work.

In any order and any combination, do:

BB Row - 40 reps at 135 lbs

Pushup - 70 reps

Air Squat - 100 reps

Double Under - 100 reps

DB Farmer's Walk - 200 meters

Run 800 meters