7/11/20

Warmup - Do 2 rounds of:
      Inverted Row - 9 reps
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  Seated DB Shoulder Press
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Start really light for the set of 15, then add some weight each set.
      Finish with a moderately heavy, but not maximal set of 6.

#2  In any order and any combination, do:
      Pullup - 30 reps
      Unweighted BB Standing Shoulder Press - 40 reps
      DB Row - 50 reps (25 reps each side)
      Air Squat - 60 reps
      Double Under - 70 reps
      (continuous work)