9/26/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Standing Behind the Neck Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 2 sets x 9 reps

Do as many warmup sets and reps as you like.

Set 1 is a max set of 9 reps.

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

1 more set x 9 reps.

#2 Do 2 rounds of:

Inverted Row - 15 reps

Plank - 60 seconds (elbows and toes)

REST ONE MINUTE

Burpee - 20 reps

Double Under - 50 reps

REST ONE MINUTE

Pullup - 15 reps

Air Squat - 40 reps

REST ONE MINUTE

DB Incline Bench Press - 15 reps 

American Kettlebell Swing - 30 reps 

REST ONE MINUTE