3/16/25

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  BB Back Squat - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90%

The goal for set 2 is a heavy set of 15 reps.  

Try to go heavier than 3/10/25.

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  In any order and any combination, do:

Run                       800 meters

DB Thruster           50 reps

DB Row                 50 reps each side

Then in any order and any combination, do:

Double Under                    150 reps

Air Squat                           125 reps

Close Grip Pushup            75 reps