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 - regular tempo
Do as many warmup reps and sets as you like.
Work up to a max single.
Then take off 15% and do 3 sets x 3 reps
#2 BB Romanian Deadlift - 5 sets x 3 reps
Start light then add weight each set.
#3 In 8 minutes, do as many rounds as you can of:
Burpee 12 reps
BB Row 12 reps
Plank (elbows and toes) 30 seconds
Medicine Ball Wall Ball 12 reps
DB Farmer's Carry 50 meters
Then REST 2 minutes.
Then in 12 minutes, do as many rounds as you can of:
Burpee 18 reps
BB Row 18 reps
Plank (elbows and toes) 45 seconds
Medicine Ball Wall Ball 18 reps
DB Farmer's Carry 75 meters
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