7/13/23

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 max set of 5 reps.

Do as many warmup reps and sets as you like.

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

Set 2 - 5 reps at goal weight

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

#2  Tire Pull - 100 meters with 25 lbs in the tire

Then do 5 rounds of:

BB Deadlift               4-6-8-10-12 reps

DB Bench Press        16-14-12-10-8 reps

Then do Sledgehammer VS Tire - 20 reps each side

Then do 10 rounds of:

BB Row              1-2-3-4-5-6-7-8-9-10-11 reps

DB Thruster      11-10-9-8-7-6-5-4-3-2-1 rep

Then do American Kettlebell Swing - 40 reps