8/10/20

Warmup - Do one round of:
Air Squat - 25 reps
Pushup - 20 reps (not hand release)
DB Reverse Fly - 15 reps
DB Thruster - 10 reps (light weight)

#1 Standing BB Shoulder Press - 5 sets x 4 reps
Start light then add weight each set.
Finish heavier than your top set of 6 reps from 8/4/20.

#2 Pullup - 30 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 10 minutes, do as many rounds as you can of:
Burpee - 10 reps
DB Lateral Raise - 10 reps
Pullup - 10 reps
DB Thruster - 10 reps
Standing BB Curl - 10 reps
DB Shrug - 10 reps

This is continuous work.