5/25/22

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 - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 10 reps at 65% of 1RM

1 set x 10 reps at 70%

1 set x as many reps as you can at 75%

#2  This is continuous work.

In any order and any combination, do:

Inverted Row - 40 reps

DB Thruster - 40 reps

Tire Pull - 150 meters with 50 lbs in tire (walking backward)

18" DB Step Up - 20 reps each side

BB Curl - 40 reps

Close Grip Pushup - 40 reps (thumbs about 2" apart)

Plank - 3 minutes total (elbows and toes)