12/28/23

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 max 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:

Pullup                60 reps

Pushup              120 reps

Air Squat           180 reps

Then REST one minute

Then do DB Ground to Overhead - 20 reps each side

Then REST one minute

Then, in any order and any combination, do:

Inverted Row                         60 reps

Medicine Ball Wall Ball          60 reps

Double Under                        180 reps