Row - 10 reps
Standing BB Shoulder Press - 10 reps
Back Squat - 10 reps
THEN do:
BB Back Squat with a 2 second PAUSE at the bottom of each rep
3 sets x 3 reps at 40% of your Back Squat 1RM
#1 BB Back Squat - regular tempo
Work up to a moderately heavy set of 3 reps.
Go heavier than your top set of 6 reps from 12/26/21.
Then take off 10% and do 5 more sets x 3 reps.
#2 BB Bench Press - 5 sets x 3 reps
Weight for all 5 sets is 90% of your top weight from 12/29/21.
#3 This is 6 rounds.
Round 1 - Do A.
Round 2 - Do A and B.
Round 3 - Do A, B and C.
Round 4 - Do A, B, C and D.
Round 5 - Do A, B, C, D and E.
Round 6 - Do A, B, C, D, E and F.
A) Medicine Ball Wall Ball - 10 reps
B) Pullup - 12 reps
C) DB Bench Press - 15 reps
D) Sledgehammer VS Tire - 20 reps (10 each side)
E) Air Squat - 50 reps
F) Tire Pull - 100 meters with 50 lbs in the tire
REST one minute between rounds.
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