5/19/22

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 - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

2 sets x 10 reps at 67.5% of 1RM

1 set x 10+ reps at 67.5%

For the set of 10+, leave about 3 reps in the tank.

Don't go to failure.

#2  Do 1 round of:

Inverted BB Row - 25 reps (heels on a bench)

Plank - 2 minutes

REST ONE MINUTE

Air Squat - 60 reps

Pushup - 45 reps

REST ONE MINUTE

Tire Pull - 50 meters with 50 lbs in tire

Run - 500 meters

REST ONE MINUTE

DB Thruster - 30 reps

Pullup - 30 reps