3/28/25

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 heavy set of 10 reps.  

Go heavier than 3/22/25.

#2  BB Romanian Deadlift - 3 sets x 10 reps

Start light.  Add weight for sets 2 and 3.

#3  Do one round of:

BB Ground to Overhead        10 reps

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         30 rep

Regular Pushup                    40 reps

DB Suitcase Carry                 100 meters each hand

Regular Pushup                    40 reps

Goblet Squat                         30 rep

Inverted Row                         25 reps 

24" Box Jump                       15 reps

BB Ground to Overhead        10 reps