10/12/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Seated DB Shoulder Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  Cable Row - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 should be a heavy 6, and heavier than your top set from 10/6.

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

2 more sets x 6 reps.

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

DB Row - 6 reps each side (60 pound DB)

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 18 reps

DB Reverse Fly - 12 reps

DB Step Up - 6 reps each side to an 18" box

(continuous work)

#3  EZ Curl Bar Nosebreaker - 2 sets x 8 reps

Same weight both sets.  Go as heavy as you can.