10/27/21

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  Do 2 rounds of:

Air Squat - 40 reps

Pushup - 20 reps 

REST 40 seconds

Sledgehammer VS Tire - 10 reps each side

BB Nosebreaker - 15 reps

REST 40 seconds

Medicine Ball Wall Ball - 20 reps

BB Row - 15 reps 

REST 40 seconds

American Kettlebell Swing - 20 reps

BB Curl - 15 reps

REST 40 seconds

24" Box Jump - 20 reps

Plank (elbows and toes - 60 seconds

REST 40 seconds