9/21/21

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

4 sets x 5 reps at 70% of 1RM

1 set x 5+ reps at 70%

For the set of 5+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Do 4 rounds of:

DB Ground to Overhead - 5 reps each side

Burpee - 10 reps

Cable Row - 15 reps at 100 lbs

Air Squat - 20 reps

Double Under - 25 reps

Do 2 rounds, then rest 2 minutes, then do the last 2 rounds.