12/5/20

Warmup - Do 2 round of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Row - 4 sets x 10 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can get all reps for all 4 sets

with good technique.

Go at least as heavy, or heavier than 11/23.

#2  This is up to 4 rounds.

0:00 - Air Squat - 20 reps

1:00 - Pullup - 12 reps

2:00 - Hand Release Pushup - 16 reps 

3:00 - BB Ground to Overhead - 1 rep at 135 lbs

Then add 2 reps to each exercise, each round. 

Round 2 is 22 air squats, 14 pullups, 18 pushups, and 3 ground to overhead.

Round 3 is 24 air squats, 16 pullups, 20 pushups, and 5 ground to overhead.

Round 4 is 26 air squats, 18 pullups, 22 pushups, and 7 ground to overhead.

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

#3  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.

Pick a weight that is challenging but you can get all reps for all 4 sets

with good technique.

Go at least as heavy, or heavier than 11/23.