8/22/20

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

#1 Do 3 rounds of:
Standing BB Shoulder Press - 8 reps (intentionally light weight all 3 rounds)
Pullup - 5 reps (PAUSE at the bottom and the top of each rep for one second)
REST between rounds.

#2 Start a timer.
EVEN minutes - 7 Burpees
ODD minutes - in any order and any combination, do:
BB Row - 20 reps at 115 lbs
DB Lateral Raise - 30 reps
Plate Pull - 40 feet
Unweighted BB Back Squat - 50 reps

You are done when you finish all reps of row, lateral raise, plate pull, and squat.