12/3/21

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 then add weight for sets 2 and 3.

Finish heavier than your top set from 11/27/21.

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

4 sets x 4 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2, 3, and 4.

Finish heavier than your top set from 11/27/21.

#3  Do 3 rounds of:

Plate Pull                                 40 feet

Air Squat                                30 reps

DB Lateral Raise                    20-15-10 reps

Cable Row                               20 reps

Seated DB Shoulder Press     10-15-20 reps

REST one minute