12/6/21

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 8 reps.

Go heavier than your set of 10 from 11/30/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

EVEN minutes - in any order and any combination, do:

American Kettlebell Swings - 50 reps

Air Squat - 100 reps

ODD minutes - in any order and any combination, do:

Seated DB Shoulder Press - 50 reps

DB Row - 50 reps each side

You are done when you finish all reps of kettlebell swing, air squat, 

seated DB shoulder press and DB row.