2/12/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.

#2  In any order and any combination, do:
      Negative Pullups - 12 reps
      Seated DB Shoulder Press - 36 reps
      BB Back Squat - 48 reps (40% of 1RM)

      This is continuous work.
      For the negative pullups, normal tempo on the way up, 
      then take 10 seconds to lower yourself on each rep.  Use a timer.