5/14/24

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, then regular

tempo on the way up.

#1 Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jumps

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  In any order and any combination, do:

Air Squat                                100 reps

1" Deficit Pushup                    60 reps

BB Ground to Overhead          16 reps

Double Under                          50 reps

DB Thruster                            25 reps

Standing BB Curl                    25 reps

Then REST for 2 minutes.

Then in any order and any combination, do:

Air Squat                                   50 reps

1" Deficit Pushup                      30 reps

BB Ground to Overhead             8 reps

Double Under                            100 reps

DB Thruster                               50 reps

Standing BB Curl                       50 reps