4/2/24

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,

then 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  Do 4 rounds of:

Pullup                                     15 reps

Goblet Squat                           25 reps

Regular Pushup                      25 reps

BB Ground to Overhead          8-6-4-2 reps

Run                                         200 meters

Burpee                                    12-16-20-24 reps