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 BB Back Squat - regular tempo
Work up to a heavy set of 20 reps.
Then take off 10% and do 1 more set x 20 reps.
This is two total sets.
#2 BB PAUSE Deadlift - 3 sets x 5 reps
Pause for 1 second right after you break contact with the floor, then for
one second when the bar is at your knees. This should be fairly light.
Not touch and go. Reset your start position for each rep.
#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) Medicine Ball Wall Ball 12 reps
B) Inverted Row 12 reps
C) Regular Pushup 25 reps
D) Double Under 50 reps
E) American Kettlebell Swing 30 reps
F) DB Suitcase Carry (1 DB) 150m (75m each hand)
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