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 3 reps.
Do as many warmup reps and sets as you like.
Set 1 - 3 reps at 90% of goal weight for today
Set 2 - 3 reps at goal weight for today
Sets 4, 5 and 6 - 3 reps back down at 90%
#2 In 7 minutes, do as many rounds as you can of:
Medicine Ball Wall Ball - 15 reps
Inverted Row - 15 minutes
Then rest for 1 minute.
Then, in 7 minutes, do as many rounds as you can of:
Air Squat - 30 reps
Pushup - 20 reps
Then, rest for 1 minute.
Then, in 7 minutes, do as many rounds as you can of:
Double Under - 30 reps
DB Ground to Overhead - 10 reps each side
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