10/13/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get all 8

reps each set with good technique and good posture.

#2  This is continuous work.  

Do 50 Double Unders, then 5 rounds of:

Pullup                               10-9-8-7-6 reps

Medicine Ball Wall Ball    1-2-3-4-5 reps

Then 50 Double Unders, then 5 rounds of:

Pullup                                5-4-3-2-1 rep

Medicine Ball Wall Ball     6-7-8-9-10 reps

After the first 50 double unders, do 10 pullups, 1 wall ball, 

9 pullups, 2 wall balls, etc.

Then double unders again, then do 5 pullups, 6 wall balls,

4 pullups, 7 wall balls, etc.