9/27/21

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

3 sets x 5 reps at 77.5% of 1RM

1 set x 5+ reps at 77.5%

For the set of 5+ reps, leave at least 1-2 reps in the tank.

Don't go to failure.  

#2  Do one round of:

Run 1000 meters (try to do it in less than 5 minutes)

REST one minute

Medicine Ball Wall Ball - 40 reps

REST one minute

DB Row - 25 reps each side (60 lbs or heavier)

REST one minute

Burpee - 40 reps

For the DB Rows, alternate back and forth between left

and right as often as you like.  You don't have to do all 25

reps on one side before you switch sides.