8/20/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  BB Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Start light, then add weight for the sets of 12, 9, and 6.

For the set of 21, go back to the same weight you used for

the set of 15.  

#2  This is continuous work.  In 12 minutes, 

do as many rounds as you can of:

Pullup                        8-9-10-11 reps...

Air Squat                  16-18-20-22 reps...

BB Push Press          8 reps each round (you pick the weight)

DB Farmer's Walk  50 meters each round

For the pullups, add one rep each round.

For the air squats, add 2 reps each round.