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
Do as many warmup reps and sets as you like.
Work up to a max single
Then take off 15% and do 3 sets x 3 reps
#2 Every 3rd minute, do DB Ground to Overhead
8 reps each side (0:00, 3:00, 6:00, etc.)
When you are not doing ground to overheads, in any
order and any combination do:
24" Box Jump - 30 reps
Goblet Squat - 60 reps
Inverted Row - 60 reps
Pushup - 90 reps
DB Waiter's Walk - 200 meters (100m each side)
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