3/22/25

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight

Set 3 - 10 reps back down at 90%

The goal for set 2 is a moderately heavy set of 10 reps.  

Go heavier than 3/16/25.

#2  BB Romanian Deadlift - 3 sets x 10 reps

Start light.  Add weight for sets 2 and 3.

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

BB Row                                15 reps

Burpee                                 25-20-15 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        15-20-25 reps

Only one partner is working at a time.

Partner A does tire pull then Partner B does tire pull.

Partner A does bb row, then Partner B does bb row, etc.