9/7/26

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 8 reps

Set 1 - 8 reps at 72.5% of 1RM

Set 2 - 8 reps at 80% of 1RM

Sets 3,4+5 - do 8 reps at 72.5% of 1RM

#2  BB Deadlift - regular tempo - 3 sets x 10 reps

Set 1 - 10 reps at 60% of 1RM

Set 2 - 10 reps at 67.5%

Set 3 - 10 reps at 60%

#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