6/15/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  DB Row - 5 sets x 10 reps

Same weight all 5 sets.  Pick a weight that is challenging

but you can get all 10 reps every set with good technique.

#2  With a partner, do 8 rounds of:

BB Row - 8 reps

Medicine Ball Wall Ball - 8 reps

ALTERNATE ROUNDS with your partner.  Partner A does

8 rows and 8 wall balls.  Then Partner B does 8 rows and 8 wall

balls, going back and forth until each partner completes 8 rounds.