7/12/22

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

1 set x 2 reps at 75% of 1RM

1 set x 2 reps at 80%

1 set x 2 reps at 85%

1 set x 2 reps at 90%

1 set x 2 reps at 95%

#2  Do 2 rounds of:

DB Thruster - 20 reps 

Sledgehammer VS Tire - 15 reps each side

Run - 300 meters

DB Farmer's Walk - 150 meters

REST one minute

24" Box Jump - 20 reps

DB Ground to Overhead - 15 reps each side

Plate Front Raise - 20 reps

Inverted Row - 15 reps

REST one minute