2/12/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Back Squat - Regular tempo 

1 set x 20 reps at 50% of 1RM

#2  BB Back Squat - 5 seconds to lower the weight each rep, 

pause 2 seconds at the bottom of each rep

3 sets x 5 reps - Start light then add weight for sets 2 and 3.  

#3  Do 2 rounds of:

DB Row - 15 reps each side

Double Under - 50 reps

Pushup - 25 reps

American Kettlebell Swing - 25 reps

REST one minute

Air Squat - 40 reps

Plank - 60 seconds

BB Row - 20 reps 

DB Thruster - 20 reps

REST one minute

#4  BB Deadlift - 2 sets x 12 reps

Same weight both sets.  Moderately heavy.