8/14/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Pullup - 8 sets x 6 reps

Do them weighted if you can.

Same weight all 8 sets.

#2  Do one round of:

Burpee - 20 reps

Plank - 60 seconds (elbows and toes)

REST ONE MINUTE

Run 200 meters

Inverted Row - 20 reps (heels on a bench)

REST ONE MINUTE

Seated DB Shoulder Press - 20 reps

BB Back Squat - 20 reps (135 lbs or 35% of 1RM)

REST ONE MINUTE

Cable Row - 20 reps at 100 lbs

DB Lateral Raise - 20 reps

REST ONE MINUTE

Pushup - 30 reps

Air Squat - 60 reps

For the back squat, do 35% of your 1RM

or 135 lbs, whichever is lighter.