8/8/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Air Squat - 12 reps

#1  Cable 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 with a moderate weight, then add weight for the

sets of 12, 9 and 6.  Then for the set of 21, go back to the

weight you used for the first set.  

#2  Start a timer.

EVEN minutes, in any order and combination, do:

DB Row - 25 reps each side (60 lb DB or heavier)

Unweighted BB Standing Shoulder Press - 50 reps

ODD minutes, in any order and combination, do:

BB Deadlift - 25 reps (you pick the weight)

Burpee - 25 reps

You are done with #2 when you finish all reps of db row,

shoulder press, deadlift, and burpee.