5/31/22

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

3 sets x 8 reps at 72.5% of 1RM

1 set x 8+ reps at 72.5%

For the set of 8+, leave about 2 reps in the tank.

Don't go to failure.

#2  In 5 minutes, do as many rounds as you can of:

Inverted Row - 12 reps

DB Thruster - 12 reps

After the 5 minutes, REST one minute.

Then in 5 minutes, do as many rounds as you can of:

Goblet Squat - 16 reps

Sledgehammer VS Tire - 8 reps each side

After the 5 minutes, REST one minute.

Then in 5 minutes, do as many rounds as you can of:

18" DB Step Up - 8 reps

Pushup - 20 reps