12/29/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight) 

Air Squat - 10 reps

#1  BB Row - 5 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/17.

Sets 2, 3, 4 and 5 - take off 10% from set 1

#2  This is continuous work.  In 12 minutes, do as many rounds as you can of:

Toes to Bar - 10 reps

Plate Front Raise - 15 reps

Sledgehammer VS Tire - 10 reps each side

Burpee - 15 reps

Standing BB Shoulder Press - 10 reps

BB Back Squat - 15 reps (same BB, same weight as shoulder press)

#3  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

Go heavier than 12/17.