6/12/22

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

4 sets x 6 reps at 77.5% of 1RM

1 set x 6+ reps at 77.5%

For the set of 6+, leave about 2 reps in the tank.

Don't go to failure.  

#2  This is continuous work.

Do one round of:

BB Ground to Overhead - 12 reps at 135 lbs

Run - 400 meters

DB Suitcase Carry - 200 meters (100m each hand)

Sledgehammer VS Tire - 20 reps each side

Inverted Row - 40 reps

DB Thruster - 40 reps

For the suitcase carry and sledgehammer, switch sides

as often as you want, just finish the distance/reps before

you move on to the next exercise.