7/7/23

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 heavy set of 5 reps.

Go heavier than your top set from 7/1/23.

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  Start a timer.

At 0:00, 3:00, 6:00, 9:00, etc. do 10 Burpees

When you are not doing burpees, in any order and

any combination, do:

Pullup - 60 reps

Pushup - 90 reps

Goblet Squat - 120 reps

DB Suitcase Carry - 150 meters (75 meters each hand)