11/23/25

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 5 reps

Set 1 - 77.5% of 1RM

Set 2 - 85% of 1RM

Sets 3 through 6 - 77.5% of 1RM

#2  BB Romanian Deadlift - 5 sets x 5 reps

Start light.  Add weight each set. 

#3  Start a timer.

Run                100 meters at 0:00, 4:00, 8:00, etc. 

DB Thruster     12 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing thrusters, in any order and 

any combination, do:

DB Row               60 reps each side

Air Squat           90 reps

Double Under    120 reps

Plank                   150 seconds (2 min, 30 sec)

You are done when you finish all reps/time of db row, air squat, 

double under and plank.