4/27/25

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight

Sets 3,4,5+6 - 3 reps back down at 90%

The goal for set 2 is a moderately heavy set of 3 reps.  

Go heavier than 4/21/25.

#2  BB Romanian Deadlift - 5 sets x 4 reps

Start light then add weight each set.  

#3  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

BB Row                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps