7/15/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Cable Row - 6 sets x 8 reps

Same weight all 6 sets.  Pick a weight that is heavy

but you can get all reps each set with good technique

and good posture.

#2  This is continuous work.  In any order and

any combination, do:

Goblet Squat - 60 reps

DB Row - 30 reps each side

Burpee - 30 reps

Seated DB Alternating Shoulder Press - 30 reps each side

24" Box Jump - 30 reps