6/11/20

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 - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at a moderately heavy weight
      Sets 2, 3, 4 and 5 - 3 reps at 90% of the weight used for set 1
      Go heavier than your top set of 6 reps from 6/5, but leave room 
      to go up on 6/17 and 6/23.

#2  Start a timer.  This is 4 rounds.
      0:00 - Pullup                                     10-12-14-16 reps
      1:00 - Seated DB Shoulder Press    16-14-12-10 reps
      2:00 - Inverted Row                         16-14-12-10 reps
      3:00 - Air Squat                                22-24-26-28 reps
      4:00 - Plank (elbows and toes)        40 seconds each round

      For round 1, do 10 pullups, 16 presses, 16 rows, 22 air squats, 40 sec plank
      For round 2, do 12 pullups, 14 presses, 14 rows, 24 air squats, 40 sec plank
      For round 3, do 14 pullups, 12 presses, 12 rows, 26 air squats, 40 sec plank
      For round 4, do 16 pullups, 10 presses, 10 rows, 28 air squats, 40 sec plank

      Round 2 starts at 5:00.  Round 3 starts at 10:00.  Round 4 starts at 15:00.