8/30/23

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 62.5% of 1RM - Regular tempo

Set 2 - 12 reps at 62.5% of 1RM - Regular tempo

Set 3 - 62.5% of 1RM - 5 seconds on the way down, 2 second PAUSE

at the bottom of each rep, then regular tempo on the way up

Don't go to failure.  Leave about 2 reps in the tank.

#2 BB Romanian Deadlift - 3 sets x 12 reps

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

Finish heavier than 8/24/23.

#3  Do 4 rounds of:

Tire Pull - 25 lbs in tire, as far as you can in 40 seconds

BB Push Press - 12 reps

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

Run 150 meters

American Kettlebell Swing - 20 reps

Then, in any order and any combination, do:

DB Row - 50 reps each side

DB Thruster - 50 reps