12/12/21

Warmup - Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one heavy set of 8 reps.

Go heavier than your top set from 12/6/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

#3  This is 5 rounds. 

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

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

Round 3 - Do C, D and E.

Round 4 - Do D and E.

Round 5 - Do E.

A) Double Under - 60 reps

B) Plank - 30 seconds (elbows and toes)

C) Air Squat - 20 reps

D) Cable Row - 15 reps

E) DB Thruster - 12 reps

Rest one minute between rounds.