10/17/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 77.5% of 1RM

Set 2 - 3 reps at 87.5% of 1RM

Sets 3,4+5 - 3 reps at 77.5% of 1RM

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

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination, do:

Air Squat                        125 reps

DB Farmer's Walk           250 meters

Then REST one minute.

Then in any order and any combination, do:

DB Ground to Overhead         40 reps each side

DB Bench Press                      80 reps

Then REST one minute.

Then in any order and any combination, do:

DB Row                                 50 reps each side

Medicine Ball Wall Ball          50 reps