12/21/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Goblet Squat - 15 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start light then try to add weight each set.

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

3 sets x 5 reps.  The pause is right after the barbell breaks contact with

the floor.  Slow and controlled.  Start light, then try to add weight each set.

#3  Continuous work.  Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Pushup - 40 reps

Pullup - 30 reps

DB Thruster - 20 reps