11/28/23

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 - regular tempo

Goal for today is a heavy set of 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  In 22 minutes, do as many rounds as you can of:

DB Row                                        10 reps each side

24" Box Jump                              10 reps

Tire Pull w/25 lbs in tire              30 seconds 

American Kettlebell Swing          20 reps

DB Hammer Curl                         15 reps

Burpee                                         15 reps