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 - 8 reps at 70% of 1RM
Set 2 - 8 reps at 77.5% of 1RM
Sets 3+4 - do 8 reps at 70% of 1RM
#2 BB Deadlift - regular tempo - 3 sets x 10 reps
Set 1 - 10 reps at 57.5% of 1RM
Set 2 - 10 reps at 65%
Set 3 - 10 reps at 57.5%
#3 This is 6 rounds of continuous work.
Round 1 is A, B, C, D, E and F
Round 2 is A, B, C, D and E
Round 3 is A, B, C and D
Round 4 is A, B and C
Round 5 is A and B
Round 6 is A
A) BB Ground to Overhead 3 reps
B) 24" Box Jump 10 reps
C) DB Row 12 reps each side
D) Goblet Squat 25 reps
E) Pushup 40 reps
F) DB Suitcase Carry 100 meters each hand