6/17/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air 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 from 6/11, but leave room to go up
      again on 6/23.

#2  Do 4 rounds of:
      Sledge VS Tire - 40 seconds (20 seconds per side)
      Burpee Pullup - 10 reps
      REST until heart rate is below 60% of max (220 minus your age)
      Unweighted BB Standing Shoulder Press - 12 reps
      BB Back Squat - 12 reps at 45% of 1RM
      REST until heart rate is below 60% of max (220 minus your age)