4/20/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

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

tempo on the way up

#1  BB Back Squat - regular tempo

6 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set.

#2  BB Deadlift - 5 sets x 3 reps

Regular tempo.  Start with a moderately heavy weight, then try to add

weight each set.

#3  This is 6 rounds of continuous work. 

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D 

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) DB Row                                     10 reps

B) 24" Box Jump                           10 reps

C) Burpee                                      15 reps

D) DB Farmer's Walk                     100 meters

E) Medicine Ball Wall Ball             30 reps

F) Run                                           600 meters