7/8/25

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 - 3 sets x 12 reps

Set 1 - 12 reps as heavy as you can

Sets 2+3 - 12 reps at 90% of set 1 

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3.

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   30-20-10 reps

Pullup                                    10-20-30 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           10-20-30 reps