10/24/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 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 sets and reps

with good technique.  Try to go heavier than 10/18.

#2  In any order and any combination, do:

Negative Pullup - 12 reps

Seated DB Shoulder Press - 36 reps

BB Back Squat - 48 reps at 40% of your 1RM

This is continuous work.

For the pullups, go normal tempo on the way up, then take

10 seconds to lower yourself each rep.  Use a timer.