Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps
#1 Standing BB Shoulder Press
1 set x 9 reps, 1 set x 6 reps, 3 set x 3 reps
Start light then add weight for the set of 6 and the sets of 3.
Finish heavier than 10/21.
#2 This is 5 rounds
R1 - DBShPress - 12 reps, 1 Arm BB Row- 10 reps each side, Goblet Squat - 24 reps
R2 - DBShPress - 14 reps, DB Row - 10 reps each side (heavy), Goblet Squat - 22 reps
R3 - DBShPress - 16 reps, Inverted Row - 20 reps, Goblet Squat - 20 reps
R4 - DBShPress - 18 reps, Sledgehammer vs Tire - 20 sec each side, Goblet Squat - 18 reps
R5 - DBShPress - 20 reps, Cable Row - 20 reps at 100 lbs, Goblet Squat - 16 reps
DBShPress = Seated DB Shoulder Press
Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00
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