4/14/24

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 - 1 set x 3 reps

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

regular tempo on the way up.

Sets 2-5 are regular tempo, 6 reps each set.

Start with a moderately heavy weight, then try to add 

weight each set.

#2  BB Deadlift - 4 sets x 4 reps

Regular tempo.  Start with a moderately heavy weight,

then add weight for sets 2, 3 and 4.

#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