9/13/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB 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 with a moderate weight, then add weight

for the sets of 12, 9, and 6.  For the set of 21, go

back to the weight you used for the set of 15. 

#2  In any order and any combination, do:

Standing BB Shoulder Press - 40 reps (you pick the weight)

Cable Row - 40 reps at 100 lbs

Double Under - 60 reps

Air Squat - 60 reps