6/23/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Thruster - 12 reps (light weight)

#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 heavy weight
      Sets 2, 3, 4, and 5 - 3 reps at 90% of the weight you used for set 1
      Try to go heavier than your top set from 6/17/20.

#2  This is 3 rounds:
      Plate Pull                                40 feet
      Air Squat                                25 reps
      DB Lateral Raise                   15-12-9 reps
      Pullup                                      12 reps
      Seated DB Shoulder Press     9-12-15 reps
      REST one minute

      Round 1 is 40 feet of plate pull, 25 air squats, 15 lat raises, 12 pullups, 9 presses.
      Round 2 is 40 feet of plate pull, 25 air squats, 12 lat raises, 12 pullups, 12 presses.
      Round 3 is 40 feet of plate pull, 25 air squats, 9 lat raises, 12 pullups, 15 presses.