11/12/21

Warmup -  Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 12 reps

#2  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Inverted Row - 20 reps

Goblet Squat - 20 reps

Seated DB Shoulder Press - 20 reps

Banded Pressdown - 20 reps

BB Curl - 20 reps

Double Under - 60 reps

REST two minutes

#3  BB Row - 3 sets x 10 reps 

Same weight for all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each

set with good technique and good posture.