12/14/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

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 your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 3 more sets x 9 reps

#2  BB Bench Press  - 3 sets x 9 reps 

Weight for all 3 sets is 90% of your top weight from 12/11/21.

#3  Do 3 rounds of:

Run 200 meters

Burpee - 15 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

BB Row - 15 reps

Pushup - 20 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

Goblet Squat - 20 reps

Pullup - 15 reps