9/29/23

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 - 6 reps at 70% of 1RM

Set 2 - 6 reps at 80% of 1RM

Sets 3+4 - 6 reps back down at 70%

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower

the weight, 2 second PAUSE at the bottom of each rep

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  Every 4th minute (0:00, 4:00, 8:00, etc.) do:

Medicine Ball Wall Ball - 12 reps

Plank (elbows and toes) - 30 seconds

When you are not doing wall balls or plank, in any order

and any combination, do:

American Kettlebell Swing - 50 reps

Double Under - 150 reps

DB Hammer Curl - 50 reps

Standing BB Shoulder Press - 50 reps

Pullup - 50 reps