8/29/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 8 reps

Pick a weight that is challenging but you can get 

all 8 reps each set.

#2  Do 2 rounds of:

DB Thruster - 20 reps

BB Shrug - 20 reps

Plate Pull - 80 feet

Goblet Squat - 20 reps

One Arm BB Row - 10 reps each side

One Arm DB Bench Press - 10 reps each side

Rest one minute between rounds. 

For the row, put one end of the barbell in a corner.

Hold the barbell on the opposite side, up by the collar.

Feet are parallel, like a regular BB Row, not staggered.

Same posture as a BB Row. 

For the one arm db bench press, you have a DB in each

hand, one is down by your chest, and you are pressing

with the other one.  Do all 10 reps then switch sides.