12/4/23

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 moderately heavy set of 12 reps

Set 1 - 12 reps at 90% of your top weight for today

Set 2 - 12 reps at top weight for today

Set 3 - 12 reps back down at 90%

#2  BB Romanian Deadlift - 2 set x 12 reps

Moderate weight.  Same weight for both sets. 

#3  Do 3 rounds of:

Run                       200 meter

Double Under        50 reps

Then do 3 rounds of:

BB Nosebreaker      15 reps

Goblet Squat           25 reps

Then do 3 rounds of:

Inverted Row                      20 reps

Medicine Ball Wall Ball       20 reps