11/30/21

Warmup - Do 2 rounds of:

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 10 reps.

Go heavier than 11/24/21.

#2  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.

#3 Do 5 rounds of:

DB Row                     5-6-7-8-9 reps each side 

Air Squat                   25 reps each round

BB Nosebreaker       10 reps each round

BB Curl                     18-16-14-12-10 reps

REST one minute between rounds.