10/11/23

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 75% of 1RM

Set 2 - 6 reps at 85% of 1RM

Set 3+4 - 6 reps at 75% of 1RM

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

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

regular tempo on the way up

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  Do one round of:

BB Back Squat                     20 reps at 40% of 1RM 

Inverted Row                       50 reps

Sledgehammer VS Tire       25 reps each side

24" Box Jump                      30 reps

Pullup                                   60 reps

Double Under                      150 reps

DB Thruster                         50 reps 

Finish all reps of each exercise before moving on to the 

next exercise.

WORK 60 seconds, REST 60 seconds, WORK 60 seconds,

REST 60 seconds until you complete the one round.