4/16/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps (light weight)

Banded Pull Apart - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 5 sets x 3 reps at 70% of 1RM

#2  DB Row - 5 sets x 5 reps

Same weight all 5 sets.  Go heavy but keep good posture and technique.

#3  This is 4 rounds of continuous work.

Goblet Squat - 20 reps each round

Pullup - 20-17-14-11 reps

1-Arm DB Bench Press - 8 reps each side, each round

Inverted Row 5-8-11-14 reps

Round 1 - Goblet Squat - 20 reps, Pullup - 20 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 5 reps

Round 2 - Goblet Squat - 20 reps, Pullup - 17 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 8 reps

Round 3 - Goblet Squat - 20 reps, Pullup - 14 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 11 reps

Round 4 - Goblet Squat - 20 reps, Pullup - 11 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 14 reps