12/9/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/3/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the

floor.  Slow and controlled, start light and then add weight for sets 2, 3, and 4.

#3  This is continuous work.  In 12 minutes, do as many rounds as you can of:

BB Row - 8 reps

Standing BB Shoulder Press - 8 reps

BB Back Squat - 8 reps

Sledgehammer VS Tire - 12 swings each side

Tire Pull - 25 meters with 50 lbs in the tire, walking backward

Run 100 meters

For the BB Row, BB Shoulder Press and BB Back Squat, use the same BB

and the same weight.  Try not to set the barbell down when transitioning

from row to press to squat.  This should be pretty light.