Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Unweighted BB Back Squat - 12 reps
#1 BB Deadlift - work up to one moderately heavy set of 12 reps.
Go heavier than 11/12/21.
#2 Do 2 rounds of:
Plate Pull - 40 feet
Air Squat - 35 reps
Sledgehammer VS Tire - 30 seconds each side
Cable Row - 25 reps
DB Incline - 20 reps
24" Box Jump - 15 reps
Pullup - 10 reps
DB Thruster - 5 reps with a 2 sec PAUSE at the bottom and the top of each rep
REST at least one minute between rounds.
#3 BB Row - 3 sets x 10 reps
Same weight all 3 sets. Pick a weight that is challenging but you can
get all reps with good technique and good posture. Try to go heavier
than 11/12/21.
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