10/4/21

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start light, then try to add weight each set.

#2  This is 4 rounds.

Burpee Pullup                         4-7-10-13 reps

Plate Front Raise                     6-9-12-15 reps

BB Row                                    14-11-8-5 reps

Seated DB Shoulder Press      16-13-10-7 reps

REST one minute between rounds.

Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 presses.

Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 presses.

Round 3 is 10 burpee pullups, 12 front raises, 8 rows, and 10 presses.

Round 4 is 13 burpee pullups, 15 front raises, 5 rows, and 7 presses.