8/31/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
DB Lateral Raise - 12 reps (light weight)
Unweighted BB Back Squat - 9 reps

#1  Cable Row - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Go heavier than 8/25 but leave room to go up on 9/6.
Then take off 10% or 20 lbs (subtract the larger number) and do 
2 more sets x 12 reps.

#2  This is 8 rounds of continuous work:
Pullup                                                                 2-3-4-5-6-7-8-9 reps
Tire Flip Jump Through                                  2 reps each round
Air Squat                                                           15-14-13-12-11-10-9-8 reps
Unweighted BB Standing Shoulder Press      8 reps each round

Round 1 is 2 pullups, 2 tire flip jump throughs, 15 air squats, and 8 presses.
Round 2 is 3 pullups, 2 tire flip jump throughs, 14 air squats, and 8 presses, etc. 

#3  EZ Curl Bar Nosebreaker - 2 set x 20 reps
Same weight for both sets.  Moderate weight.
Go heavier than 8/25.