7/23/20

Warmup - Do 2 rounds of: 

       Unweighted BB Standing Shoulder Press - 10 reps 

       Unweighted BB Back Squat - 10 reps 

 #1 Standing BB Shoulder Press - 3 sets x 10 reps 

       Start light, then add weight each set. 

       Finish heavier than your top set of 12 from 7/17/20. 

 #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 In any order and any combination, do: 

       Burpee - 30 reps 

       American Kettlebell Swing - 30 reps 

       Inverted Row - 30 reps 

       Medicine Ball Wall Ball - 30 reps 

       DB Row - 15 reps each side (60 pound DB or heavier) 

      Work 2 minutes, rest 1 minute, work 2 minutes, rest 1 minute until 

      you complete all reps.