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 - 57.5% of 1RM
Set 2 - 65% of 1RM
Set 3 - 57.5% of 1RM
#2 BB Deadlift - regular tempo
Do as many warmup reps and sets as you like.
Work up to one moderate set x 15 reps. This should be nowhere close
to a max set. My recommendation is 52.5% of your 1RM.
#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.