3/27/23

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Then take off 10% and do 4 more sets x 6 reps.

#2  Do 4 rounds of:

BB Ground to Overhead (135 lbs)         2-4-6-8 reps

Pullup                                                        24-18-12-6 reps

DB Waiter's Walk                                    50 meters each round

Goblet Squat                                             12-18-24-30 reps

Seated DB Shoulder Press                       24-18-12-6 reps

For the waiter's walk, have a DB in each hand. One hand

overhead, one hand at your side.  Switch hands at 25 meters.