3/21/24

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

Row - 10 reps

Standing 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 moderately

heavy weight then add weight for set 2.

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

Start with a moderately heavy weight, then add weight for set 2.

Set 2 should be heavier than your top set of 10 from 3/15/24.

#2  BB Deadlift - 3 sets x 5 reps

Regular tempo.  Start with a moderately heavy weight then add 

weight for sets 2 and 3.

#3  In any order and any combination, do:

Air Squat                150 reps

BB Push Press        50 reps

Then in any order and any combination, do:

Pullup        60 reps

Plank         3 minutes (elbows and toes)

Then in any order and any combination, do:

Run                                             800 meters

DB Ground to Overhead             50 reps each side