1/11/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a moderately heavy set of 2 reps

Go heavier than your top set of 4 reps from 1/5/22.

#2  DB Row - 4 sets x 10 reps

Same weight all 4 sets.

#3  Start a timer:

EVEN minutes - BB Push Press - 4 reps

ODD minutes - Pullup - 8 reps

When you are not doing push press or pullup,

in any order and any combination, do:

Burpee - 30 reps

American Kettlebell Swing - 40 reps

Cable Row - 50 reps at 100 lbs

You are done with #3 when you finish all reps of burpee, swing,

and row.