10/7/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Row - 6 sets x 8 reps

Same weight all 6 sets.

Pick a weight that is challenging but you can get all 

8 reps each set with good posture and good technique.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) Inverted Row - 10 reps

B) BB Nosebreaker - 12 reps

C) DB Hammer Curl - 15 reps

D) Sledgehammer VS Tire - 20 reps (10 reps each side)

E) Medicine Ball Wall Ball - 30 reps

F) Plank - 60 seconds (elbows and toes)

REST one minute between rounds.