6/14/25

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 - 2 sets x 16 reps

Set 1 - 16 reps at a moderately heavy weight

Set 2 - 16 reps at 90% of set 1

Leave room to go heavier on 6/20. 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps