10/18/20

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  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all reps of all sets

with good technique.

#2  Start a timer.

EVEN minutes - In any order and any combination, do:
      Clean Grip Deadlift - 20 reps

      Air Squat - 80 reps

ODD minutes - In any order and any combination, do:

      Pullup - 40 reps

      Hand Release Pushup - 60 reps

You are done when you complete all reps of deadlift, air squat, pullup and pushup.

Deadlifts should be heavy, but also at a weight that you can get all reps with good

technique and good posture.