7/17/20

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

#1  Standing BB Shoulder Press - 3 sets x 12 reps
      Start light, then work up to a heavy set of 12 reps.

#2  Pullups - 20 total reps
      Break this up however you like.
      PAUSE at the bottom of each rep for one second.
      PAUSE at the top of each rep for one second.  

#3  Do 2 rounds of:
      BB Clean Grip Deadlift - 5 reps at 225 lbs
      DB Thruster - 10 reps at 40 lbs
      DB Row - 5 reps each side (60 lbs or heavier)
      Hand Release Pushup - 20 reps
      Sledgehammer VS Tire - 10 swings each side
      Goblet Squat - 20 reps
      Plate Pull - 40 feet
      REST 2 minutes