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 with 35% of 1RM
5 seconds on the way down, 2 second pause in the bottom position, then
regular tempo on the way up
#1 BB Back Squat - regular tempo - 4 sets x 10 reps
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at your top weight
Set 3+4 - 10 reps back down at 90%
Leave about 1-2 reps in reserve on your top set.
#2 BB Deadlift - regular tempo - 2 sets x 10 reps
Do as many warmup reps and sets as you like.
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at top weight for today
Leave room to go heavier on your top set of 10 on 6/25.
#3 With a partner, do 4 rounds of:
Pullup 15 reps
1" Deficit Pushup 20 reps
Goblet Squat 25 reps
BB Curl 15 reps
DB Farmer's Carry 50 meters
DB Thruster 15 reps
Only one partner is working at a time.
Partner A does 15 pullups, then Partner B does 15 pullups. Then
Partner A does 20 deficit pushups, then Partner B does 20 deficit pushups, etc.
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