6/20/25

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 heavy weight

Set 2 - 16 reps at 90% of set 1 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Pullup                                  15 reps

Burpee                                 25-20-15 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        15-20-25 reps

Only one partner is working at a time.

Partner A does tire pull for 25m then Partner B does tire pull for 25m.

Partner A does 15 pullups, then Partner B does 15 pullups, etc.