10/19/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Cable Row - 6 sets x 8 reps

Same weight for all 6 sets.  Pick a weight that is challenging

but you can get all 8 reps each set with good posture and technique.

#2  With a partner, in 12 minutes, do as many rounds as you can of:

Seated DB Shoulder Press - 12 reps

Pullup - 12 reps

DB Hammer Curl - 12 reps (both arms at the same time)

BB Nosebreaker - 12 reps

Burpee - 9 reps

ONLY ONE PARTNER IS WORKING AT A TIME.

Partner A does seated DB shoulder press, Partner B does pullups.

Partner A does DB hammer curl, Partner B does nosebreakers.

Partner A does burpees, Partner B does seated DB shoulder press, etc.