12/8/20

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

DB Lateral Raise - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can get all 9 reps each set.

#2  This is 4 rounds. 

Burpee Pullup              4-6-8-10 reps

Plate Front Raise         8-10-12-14 reps

BB Row                        14-12-10-8 reps

Goblet Squat                18-16-14-12 reps

Round 1 is 4 burpee pullups, 8 front raises, 14 rows, and 18 goblet squats.

Round 2 is 6 burpee pullups, 10 front raises, 12 rows, and 16 goblet squats.

Round 3 is 8 burpee pullups, 12 front raises, 10 rows, and 14 goblet squats.

Round 4 is 10 burpee pullups, 14 front raises, 8 rows, and 12 goblet squats.

Rest at least one minute between rounds.