8/25/25

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 - 6 sets x 3 reps

Set 1 - 3 reps at a heavy weight

Sets 2 through 6 - do 3 reps at 90% of set 1 

#2  BB Romanian Deadlift - 6 sets x 3 reps

Start light then add weight each set.

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps