8/24/23

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 

Set 1 - 12 reps at 60% of 1RM - regular tempo

Set 2 - 12 reps at 60% of 1RM - regular tempo

Set 3 - 60% of 1RM - 5 seconds on the way down, 2 second PAUSE

at the bottom, regular tempo on the way up, leave about 2 reps 

in the tank for this set, don't go to failure

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3.  

#3  Do 5 rounds of:

Run                                         100 meters

BB Ground to Overhead      6-5-4-3-2 reps

Inverted Row                         15 reps

Pushup                                    25 reps

Air Squat                                35 reps