11/27/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 12 reps

Start light for set 1, then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#3  This is continuous work. 

In 12 minutes, do as many rounds as you can of:

BB Push Press           7,8,9 reps...

DB Row                     7,8,9 reps...

Burpee                       7,8,9 reps...

DB Hammer Curl     7,8,9 reps...

24" Box Jump           7,8,9 reps...

Round 1 is 7 reps per exercise.  Round 2 is 8 reps per exercise, etc.