9/21/20

Warmup - Do 3 rounds of:

Pullup - 6 reps

Pushup - 9 reps (not hand release)

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps

Start light, then add weight for the set of 12 and 9.

Finish heavier than your top set from 9/15/20.

#2  In 12 minutes, do as many rounds as you can of:

DB Reverse Fly - 12 reps

DB Shrug - 12 reps

BB Back Squat - 6 reps at 45% of 1RM

Cable Row - 12 reps at 100 lbs

Plate Front Raise - 12 reps (45 lb plate)

DB Step Up - 6 reps each side to an 18" step, DB in each hand

Run 200 meters