9/24/25

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 16 reps

Set 1 - 52.5% of 1RM

Set 2 - 60% of 1RM

Set 3 - 52.5% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#3  Every 3rd minute, do DB Ground to Overhead

8 reps each side (0:00, 3:00, 6:00, etc.)

When you are not doing ground to overheads, in any 

order and any combination do:

24" Box Jump - 25 reps

Goblet Squat - 50 reps

Inverted Row - 50 reps 

Pushup - 75 reps

DB Waiter's Walk - 200 meters (100m each side)

Plank - 2 minutes (elbows and toes )

✅ 9/24/25 10:45pm