7/1/23

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

Goal for today is a moderately heavy set of 5 reps.

Do as many warmup reps and sets as you like.

Set 1 - 5 reps at 90% of your goal weight for today

Set 2 - 5 reps at goal weight

Sets 3, 4, and 5 - 5 reps back down at 90%

#2  In 7 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

DB Row - 12 reps each side

Then rest for one minute.

Then, in 7 minutes, do as many rounds as you can of:

DB Ground to Overhead - 10 reps each side

Run - 150 meters

Then rest for one minute.

Then, in 7 minutes, do as many rounds as you can of:

Air Squat - 25 reps

BB Push Press - 10 reps