9/12/20

Warmup - Do 2 rounds of:
DB Row - 5 reps each side (light weight)
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  Cable Row - 4 sets x 9 reps
Set 1 is a moderately heavy set of 9 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do 
3 more sets x 9 reps.

#2  Do 4 rounds of:
Air Squat                             25 reps
Pullup                                   20-17-14-11 reps
DB Incline Bench Press      15 reps
Inverted Row                       5-8-11-14 reps

Round 1 is 25 air squats, 20 pullups, 15 incline presses, and 5 inverted rows.
Round 2 is 25 air squats, 17 pullups, 15 incline presses, and 8 inverted rows.
Round 2 is 25 air squats, 14 pullups, 15 incline presses, and 11 inverted rows.
Round 2 is 25 air squats, 11 pullups, 15 incline presses, and 14 inverted rows.

This is continuous work.

#3  EZ Curl Bar Nosebreaker - 2 sets x 16 reps
Same weight both sets.