4/9/25

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 - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at top weight

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

The goal for set 2 is a moderately heavy set of 6 reps.  

Go heavier than 4/3/25.

#2  BB Romanian Deadlift - 4 sets x 6 reps

Start light.  Add weight for sets 2,3+4. 

#3  Do 3 rounds of:

DB Suitcase Carry                  75-50-25 meters each hand

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   30-20-10 reps

BB Row                                  10-20-30 reps

Side Plank                              40-30-20 seconds each side

Medicine Ball Wall Ball           10-20-30 reps