10/9/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press 

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderate weight then add weight for sets 2 and 3.

Try to finish heavier than your top set from 10/3/20.

#2  In any order and any combination, do:

BB Push Press - 30 reps at 95 lbs

Goblet Squat - 30 reps

Cable Row - 30 reps at 100 lbs

Plank - 2 total minutes

DB Row - 15 reps each side at 60 lbs

Overhead Bumper Plate Walk - 100 meters

Run 400 meters

WORK FOR 2 MINUTES, THEN REST ONE MINUTE, WORK FOR

2 MINUTES, THEN REST ONE MINUTE, ETC. until you complete all reps.