10/6/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Cable Row - 4 sets x 6 reps

Set 1 is heavy.  Go heavier than your top set from 9/30.

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

3 more sets x 6 reps.

#2  DB Farmer's Walk - 150 meters

Then immediately begin:

Pullup      1-2-3-4-5-6-7-8-9-10 reps

Burpee      10-9-8-7-6-5-4-3-2-1 rep

(1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, etc.)

Then finish with DB Farmer's Walk - 150 meters

#3  EZ Curl Bar Nosebreaker - 3 set x 8 reps

Same weight for all 3 sets.  Go heavier than 9/30.