9/1/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Air Squat - 12 reps

#1  Cable Row

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Start with a moderate weight then add weight for

the sets of 12, 9, and 6.  For the set of 21, go back

to the weight you used for the set of 15.

#2  Do 3 rounds of:

Burpee - 12 reps

DB Lateral Raise - 16 reps

Pullup - 12 reps

American Kettlebell Swing - 20 reps

BB Nosebreaker - 12 reps

Goblet Squat - 24 reps

REST at least one minute