Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat - regular tempo
Goal for today is a heavy set of 7 reps.
Go heavier than your top set from 6/7/23.
Do as many warmup reps and sets as you like.
Set 1 - 7 reps at 90% of goal weight
Set 2 - 7 reps at goal weight
Sets 3 and 4 - 7 reps back down at 90%
#2 This is continuous work. Do 4 rounds of:
Sledgehammer VS Tire 8-10-12-14 reps each side
Seated DB Shoulder Press 10-12-14-16 reps
Cable Row 12-14-16-18 reps
Medicine Ball Wall Ball 10-15-20-25 reps
Tire Pull with 50 lbs in the tire 30-40-50-60 seconds
Air Squat 20-30-40-50 reps
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