10/8/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Behind The Neck Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 3 sets x 6 reps

Do as many warmup sets and reps as you like.  

Set 1 is a moderately heavy set of 6 reps.

Go heavier than 10/2/20.

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

2 more sets x 6 reps.

#2  Do 5 rounds of:

BB Deadlift      10-8-6-4-2 reps

Medicine Ball Wall Ball - 12 reps

Pullup - 12 reps

DB Incline Bench Press - 12 reps

Inverted Row - 12 reps

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 24 reps

REST at least one minute between rounds.

You pick the weight for deadlift.  Choose a weight that is challenging but allows 

you to complete all reps with good posture and technique.