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Thursday, May 15, 2025

5/15/25

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 - 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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