8/7/25

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 - 5 sets x 6 reps

Set 1 - 6 reps at a heavy weight

Sets 2,3,4+5 - 6 reps at 90% of set 1 

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start light then add weight each set.

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    10 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     200 meters

DB Thruster      8-12-16-20 reps