3/15/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 2 sets x 4 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start with a moderate weight

then add weight for set 2.

Sets 3 and 4 are regular tempo. Do 2 sets x 10 reps

Start with a moderate weight then add weight for set 2.

Set 2 should be heavier than your max set of 15 reps from 3/9/24.  

#2  BB Deadlift - 3 sets x 5 reps

Regular tempo.  Start with a moderate weight then add

weight for sets 2 and 3.

#3  Start a timer.

PART A

0:00 - As many Pullups as you can out of a total of 60 reps

1:00 - REST 

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST 

4:00 - As many Sledgehammer VS Tire as you can, out of a total of 40 reps each side

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Inverted Row as you can, out of a total of 60 reps

9:00 - REST 

10:00 - As many Burpees as you can, out of a total of 60 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Pullup                                          60 reps MINUS how many reps you did in Part A

24" Box Jump                              40 reps MINUS how many reps you did in Part A

Sledgehammer VS Tire                40 reps MINUS how many reps you did in Part A

Goblet Squat                                80 reps MINUS how many reps you did in Part A

Inverted Row                                60 reps MINUS how many reps you did in Part A

Burpee                                         60 reps MINUS how many reps you did in Part A