9/6/20

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 - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Go heavier than 8/31/20.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 12 reps.

#2  In 10 minutes, do as many rounds as you can of:
BB Back Squat - 8 reps
BB Push Press - 8 reps
Pullup - 8 reps
24" Box Jump - 8 reps
DB Farmer's Walk - 50 meters

For the back squat and push press, use the SAME WEIGHT, SAME BARBELL.
This is continuous work.  

#3  EZ Curl Bar Nosebreaker - 2 sets x 16 reps
Same weight both sets.
Go heavier than 8/31/20.