10/30/25

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 8 reps

Set 1 - 67.5% of 1RM

Set 2 - 75% of 1RM

Sets 3,4+5 - 67.5% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light.  Add weight each set. 

#3  Do 5 rounds of:

BB Ground to Overhead         6-5-4-3-2 reps

Plank (elbows and toes)         30 seconds 

Inverted Row                          15 reps

Goblet Squat                          15 reps 

DB Farmer's Walk                   50 meters

DB Bench Press                      8-11-14-17-20 reps

Use the same weight for all 5 rounds of DB bench press

REST 1 minute between rounds.  

✅ 10/30/25 3:30 pm