1/25/22

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 more sets x 3 reps.

#2  Do 3 rounds of:

Burpee - 20 reps

Sledgehammer VS Tire - 10 reps each side

Air Squat - 40 reps

Pushup - 30 reps

DB Ground to Overhead - 10 reps each side

BB Row - 20 reps

REST at least one minute between rounds.