9/13/26

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 - 5 sets x 5 reps

Set 1 - 5 reps at 77.5% of 1RM

Set 2 - 5 reps at 85% of 1RM

Sets 3,4+5 - do 5 reps at 77.5% of 1RM

#2  BB Deadlift - regular tempo - 3 sets x 8 reps

Set 1 - 8 reps at 62.5% of 1RM

Set 2 - 8 reps at 70%

Set 3 - 8 reps at 62.5%

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

Inverted Row          50 reps 

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Suitcase Carry                    200 meters (one DB, 100m each side)

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side