12/30/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a moderately heavy set of 4 reps.

Go heavier than your top set of 6 reps from 12/24/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

#3  Start a timer.  In any order and any combination, do:

DB Ground to Overhead - 15 reps each side

24" Box Jump - 25 reps

DB Row - 25 reps each side (60 pound DB or heavier)

Goblet Squat - 50 reps

DB Lateral Raise - 50 reps

At 0:00, 3:00, 6:00 etc. do 12 Burpees.  You are done with #3

when you finish all reps of ground to overhead, box jump, db row,

goblet squat and lateral raise.