12/22/23

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 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90%

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight, same weight all 3 sets.

#3  In any order and any combination, do:

Inverted Row - 60 reps

Double Under - 150 reps

Then REST one minute. 

Then in any order and any combination do:

Seated DB Shoulder Press - 60 reps

Run - 600 meters

Then REST one minute.

Then in any order and any combination do:

DB Hammer Curl - 60 reps

Medicine Ball Wall Ball - 60 reps