11/17/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  Pullup - 30 total reps

PAUSE for 2 seconds at the TOP and the BOTTOM of each rep.

Break this up however you like.

#2  Start a timer.  This is up to 4 rounds.

0:00 - Goblet Squat - 12 reps

1:00 - DB Row - 8 reps each side

2:00 - Seated DB Shoulder Press - 12 reps

3:00 - BB Ground to Overhead - 2 reps 

You pick the weights, then stick with those weights all 4 rounds.

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

Round 2 is 14 goblet squats, DB Row - 10 reps, shoulder press - 14 reps, and ground to

overhead - 3 reps

Round 3 is 16 goblet squats, DB Row - 12 reps, shoulder press - 16 reps, and ground to

overhead - 4 reps

Round 4 is 18 goblet squats, DB Row - 14 reps, shoulder press - 18 reps, and ground to

overhead - 5 reps

You are done when you either finish all 4 rounds, or you fail to complete all reps of an

exercise before the start of the next minute.

#3  Cable Row - 3 sets x 10 reps

Same weight all 3 sets.  Moderately heavy.