9/17/23

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 - 9 reps at 67.5% of 1RM

Set 2 - 9 reps at 67.5% of 1RM

Set 3 - 9 reps at 72.5% of 1RM

Set 4 - 72.5% of 1RM, 5 seconds on the way down, 2 second

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

Don't go to failure.  Leave at least one rep in the tank.

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start somewhat light then add weight each set.

#3  Do 3 rounds of:

Goblet Squat - 20 reps

BB Nosebreaker - 15 reps

Then do 3 rounds of:

DB Ground to Overhead - 12 reps each side

Run - 150 meters

Then do 3 rounds of:

BB Push Press - 15 reps

DB Hammer Curl - 15 reps

Then do 3 rounds of:

Pullup - 20 reps

Tire Pull - 50 seconds with 25 lbs in the tire