3/7/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Air Squat - 12 reps

#1  Standing BB Behind the Neck Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start heavier than 3/1/20.
      Try to add weight each set.
      Start and finish each rep with the barbell resting across your traps.

#2  Do one round of:
      Pullup - 20 reps
      Plate Pull - 80 feet
      DB Lateral Raise - 20 reps
      Air Squat - 60 reps
      BB Row - 20 reps
      American Kettlebell Swing - 40 reps
      Medicine Ball Wall Ball - 20 reps
      (This is continuous work.)