11/21/21

Warmup -  Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Start light for the first set.  Add weight for sets 2 and 3.

Finish heavier than your top set from 11/15/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause should be right after the barbell breaks contact

with the floor.  Slow and controlled, start light and add weight for sets

2 and 3.  Finish heavier than your top set from 11/15/21.

#3  Continuous work.  In 12 minutes, do as many rounds as you can of:

Bumper Plate Carry - 50 meters (carry it any way you like)

Medicine Ball Wall Ball - 16 reps

DB Row - 8 reps each side (60 pound DB or heavier)

DB Lateral Raise - 16 reps