12/26/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Thruster - 10 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Set 1 - Heavy

Sets 2, 3, 4 and 5 - take off 20 lbs from set 1

#2  This is 3 rounds:

Plate Pull                                 40 feet

Air Squat                                 25 reps

DB Lateral Raise                    15-12-9 reps

Pullup                                      12 reps

Seated DB Shoulder Press      9-12-15 reps

REST one minute

Round 1 is plate pull 40 feet, 25 air squats, 15 lat raises, 12 pullups, 9 presses.

Round 2 is plate pull 40 feet, 25 air squats, 12 lat raises, 12 pullups, 12 presses.

Round 3 is plate pull 40 feet, 25 air squats, 9 lat raises, 12 pullups, 15 presses.