10/15/21

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 3 reps at 82.5% of 1RM

1 set x 3+ reps at 82.5%

For the set of 3+ reps, leave at least 1-2 reps in the tank.

Don't go to failure.

#2  In any order and any combination, do:

BB Ground to Overhead - 12 reps at 135 lbs

Sledgehammer VS Tire - 24 reps each side

DB Thruster - 36 reps

Cable Row - 48 reps at 100 lbs

Pushup - 60 reps

WORK 3 minutes, REST one minute, WORK 3 minutes, REST one

minute, etc. until you complete all reps.