Sunday, April 19

Warmup — Bar Only (45 lb)

Set	Exercise	Weight
1	Deadlift
2	Upright Row
3	Front Squat
4	Overhead Press
5	Good Morning
6	Deadlift
7	Upright Row
8	Front Squat
9	Overhead Press
10	Good Morning

Deadlift

Set	Weight	Plates (each side)	Reps
1	135 lb	45	10
2	135 lb	45	10
3	155 lb	45, 10	10
4	155 lb	45, 10	10
5	165 lb	45, 10, 5	8
6	165 lb	45, 10, 5	8
7	195 lb	45, 25, 5	8
8	195 lb	45, 25, 5	8
9	215 lb	45, 25, 10, 5	4
10	215 lb	45, 25, 10, 5	4
11	215 lb	45, 25, 10, 5	4
12	215 lb	45, 25, 10, 5	4

Slow Cleans — Bar Only (45 lb)

Set	Reps
1	10
2	10

Tabata (20s on / 10s off × 8 rounds each)

Set	Exercise	Weight
1	Tricep Extension (rounds 1–4)	45 lb
2	Tricep Extension (rounds 5–8)	25 lb
3	Sit-up	45 lb
4	Bicep Curl	45 lb

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