9/27/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

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

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

Finish heavier than your top set from 9/21/20.

#2  Do 4 rounds of:

Carry a 45 lb bumper plate - 100 meters (carry it any way you want)

Toes to Bar - 8 reps

Medicine Ball Wall Ball - 16 reps

DB Row - 8 reps each side (heavy)

DB Lateral Raise - 16 reps

REST one minute between rounds.