10/1/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Pullup - 8 sets x 6 reps

Do them weighted if you can.

Same weight all 8 sets.

#2  Do one round of:

Cable Row - 25 reps (you pick the weight)

Goblet Squat -20 reps

BB Row - 15 reps (you pick the weight)

Pushup (1.5 rep) - 10 reps

BB Deadlift - 5 reps ( 225 lbs)

REST one minute

Double Under - as many reps as you can in one minute

REST one minute

BB Deadlift - 5 reps (225 lbs)

Pushup (1.5 REP) - 10 reps

BB Row - 15 reps (you pick the weight)

Goblet Squat - 20 reps

Cable Row - 25 reps (you pick the weight)