7/16/18

(I am out of town, so I am posting this workout early.)
Warmup - Do 3 rounds of:
      Retract, Rotate, Press - 6 reps (see video below)
      Standing Unweighted BB Shoulder Press - 6 reps
      Air Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 10 reps
      Start with a light weight for the first set, then try to
      add weight each set.

#2  DB Row - 5 sets x 10 reps
      Same weight all 5 sets.  Go heavy.

#3  In 7 minutes, do as many rounds as you can of:
      BB Inverted Row - 10 reps
      Squat Jump - 10 reps (full depth each rep)
      Plate Front Raise - 10 reps
      DB Step Up - 10 reps each side at 18"
      (This is continuous work)