6/24/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 15 reps

#1  Standing BB Shoulder Press 

Work up to a moderately heavy set of 3 reps.

Then take off 15% and do 5 more sets x 3 reps.

#2  This is continuous work.  In any order and any combination, do:

Seated DB Shoulder Press - 40 reps

Negative Pullups - 10 reps 

Goblet Squat - 40 reps

Tire Flip Jump Through - 10 reps

Cable Row - 40 reps

For the negative pullups, regular tempo on the way up, take 10 seconds

to lower yourself on each rep.  Use a timer.