1/24/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

7 sets x 3 reps

Use a weight that is challenging but you can get all reps with good technique.

Go heavier than 1/12/21.

#2  BB Back Squat (normal tempo) - 4 sets x 6 reps

Set 1 is heavy.

Sets 2, 3, and 4, take off 10% or 20 lbs from set 1 (subtract the larger number)

Go heavier than 1/12/21.

#3  With a partner, in 15 minutes, do as many rounds as you can of:

DB Incline Bench Press - 15 reps

DB Thruster - 15 reps

Air Squat - 25 reps

Cable Row - 15 reps

Pullup - 10 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

Partner A does DB Incline, then Partner B does DB Thrusters.

Partner A does Air Squats, then Partner B does Cable Row.

Partner A does Pullups, then Partner B does DB Incline, etc.

Keep alternating exercises until you reach the time limit.