8/16/20

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

#1 Standing BB Shoulder Press - 6 sets x 2 reps
Start light then add weight each set.
Finish heavier than your top set of 4 reps from 8/10/20.

#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 Do one round of:
Goblet Squat - 24 reps
DB Incline Bench Press - 21 reps
BB Row - 18 reps
DB Lateral Raise - 15 reps
Unweighted BB Curl - 12 reps
Medicine Ball Wall Ball - 9 reps

REST 2 minutes

Goblet Squat - 9 reps
DB Incline Bench Press - 12 reps
BB Row - 15 reps
DB Lateral Raise - 18 reps
Unweighted BB Curl - 21 reps
Medicine Ball Wall Ball - 24 reps