1/28/26

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 12 reps

Set 1 - 12 reps at a moderately heavy weight

Sets 2+3 - 12 reps at 90% of set 1 

For set 1, go heavier than your top set from 1/22/26. 

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3.

#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 - 30 reps

Goblet Squat - 60 reps

Inverted Row - 60 reps 

Pushup - 90 reps

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