3/20/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Standing BB Shoulder Press 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 5 reps at 67.5%

Sets 3, 4, and 5 - 8 reps at 72.5%

#2  This is continuous work.  Do 3 rounds of:

Burpee Pullup                     9 reps each round

Plate Front Raise                12-15-18 reps

BB Nosebreaker                  12-15-18 reps

BB Curl                                12-15-18 reps

Seated DB Shoulder Press  12-15-18 reps

Goblet Squat                        12-15-18 reps

Cable Row (100 lbs)            12-15-18 reps

For everything except burpee pullup, do 12 reps the first round,

15 reps the second round, and 18 reps the third round.