11/24/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 10 reps.

Go heavier than 11/18/21.

#2  Do one round of:

Goblet Squat - 24 reps

DB Incline Bench Press - 21 reps

Cable Row - 18 reps

DB Lateral Raise - 15 reps

Unweighted BB Curl - 12 reps

DB Thruster - 9 reps

REST 2 minutes

Goblet Squat - 9 reps

DB Incline Bench Press - 12 reps

Cable Row - 15 reps

DB Lateral Raise - 18 reps

Unweighted BB Curl - 21 reps

DB Thruster - 24 reps

#3  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.  Pick a weight that is challenging

but you can get all 10 reps every set with good technique and

good posture.