8/19/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
DB Lateral Raise - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps

#1 BB Clean Grip Deadlift - regular tempo
3 sets x 4 reps at 60% of your deadlift 1RM
This is intentionally light.

#2 Seated DB Shoulder Press - 3 sets x 8 reps
Light weight for all 3 sets.

#3 This is 3 rounds of continuous work:
Burpee Pullup 5-8-11 reps
Plate Front Raise 7-10-13 reps
BB Row at 115 lbs 9-12-15 reps
Standing Unweighted Shoulder Press 11-14-17 reps

For round 1, do 5 burpee pullups, 7 front raises, 9 rows, and 11 presses.
For round 2, do 8 burpee pullups, 10 front raises, 12, rows, and 14 presses.
For round 3, do 11 burpee pullups, 13 front raises, 15 rows, and 17 presses.