8/26/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  DB Row - 4 sets x 12 reps

Same weight each set.  Pick a weight that is heavy but

you can get all 12 reps each set with good posture and technique.

#2  With a partner, for 12 minutes, alternate whole rounds of:

Pullup - 7 reps

Burpee - 7 reps

Only one partner is working at a time.  

Partner A does 7 pullups and 7 burpees.

Then Partner B does 7 pullups and 7 burpees, etc.