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 - regular tempo - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at your top weight for today
Set 3 - 15 reps back down at 90%
Leave 1-2 reps in reserve for your top set today. Weight will
go up for the set of 15 on 5/10.
#2 BB Deadlift - regular tempo
Do as many warmup reps and sets as you like.
Work up to one moderately heavy set x 15 reps.
Leave room to go up in weight on 5/10.
#3 Do 2 rounds of:
DB Suitcase Carry 75 meters each hand (1 DB)
Air Squat - 60 reps
Run - 400 meters
1" Deficit Pushup - 40 reps
DB Row - 20 reps each side
Double Under - 60 reps
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