6/25/23

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 with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then try to add weight each set.

#2  Do 8 rounds of:

BB Deadlift        1-2-3-4-5-6-7-8 reps

Pushup               22-20-18-16-14-12-10-8 reps

Then immediately do 4 rounds of:

Double Under                                 35 reps

Bumper Plate Overhead Carry    50 meters

Then immediately do 8 rounds of:

DB Row              11-10-9-8-7-6-5-4 reps each side

DB Thruster      4-5-6-7-8-9-10-11 reps