5/1/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  Standing BB Shoulder Press 

Do as many warmup reps and sets as you like, then:

Set 1 - 3 reps at 90% of 1RM

Set 2 - As many reps as you can at 85%

Set 3 - As many reps as you can at 80%

REST between sets. 

#2  This is 3 rounds.

0:00 - BB Row - 14-16-18 reps

1:00 - Goblet Squat - 14-16-18 reps

2:00 - Seated DB Shoulder Press - 14-16-18 reps

3:00 - Standing DB Hammer Curl - 14-16-18 reps (both arms at same time)

4:00 - BB Ground to Overhead - 3-5-7 reps

Round 2 starts at 5:00.  Round 3 starts at 10:00

Round 1 is 14 rows, 14 goblet squats, 14 presses, 14 curls and 3 ground to overhead.

Round 2 is 16 rows, 16 goblet squats, 16 presses, 16 curls and 5 ground to overhead.

Round 3 is 18 rows, 18 goblet squats, 18 presses, 18 curls and 7 ground to overhead.