9/18/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Lateral Raise - 9 reps (light weight)

Air Squat - 12 reps

#1  Cable Row - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.  

Go heavier than 9/12/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 9 reps.

#2  In 10 minutes, do as many rounds as you can of:

Burpee - 10 reps

Plate Front Raise - 10 reps

BB Row - 10 reps at 115 lbs

Unweighted BB Back Squat - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Inverted Row - 10 reps

(continuous work)

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps

Same weight all 3 sets.

Go heavier than 9/12/20.