3/27/24

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 from 3/21/24.

#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  With a partner, do 4 rounds of:

1" Deficit Pushup           25 reps

Double Under                  40 reps

Inverted Row                   20 reps

DB Thruster                    20 reps

DB Farmer's Carry        50 meters

Only one partner is working at a time.

Partner A does 25 pushups, then Partner B does 25 pushups.

Partner A does 40 double unders, then Partner B does 40 double unders, etc.