10/21/21

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

Do as many warmup reps and sets as you like, then:

1 set x 3 reps at 75% of 1RM

1 set x 3 reps at 80%

1 set x 3 reps at 85%

1 set x as many reps as you can at 90%

#2  This is 4 rounds of continuous work.  

DB Thruster       18-15-12-9 reps

Inverted Row     18-15-12-9 reps

Pushup               15-18-21-24 reps

Air Squat            21-24-27-30 reps

DB Farmer's Walk - 50 meters each round

Round 1 is 18 thrusters, 18 rows, 15 pushups, 21 air squats, 50 meter farmer's walk

Round 2 is 15 thrusters, 15 rows, 18 pushups, 24 air squats, 50 meter farmer's walk, etc.