5/14/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Seated DB Shoulder Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Start light for the set of 15.  Add weight for the set of 12

and the set of 9.  Then for the set of 21, use the same weight

as you did for the set of 15 reps.

#2  In any order and any combination, do:

Inverted Row - 30 reps

BB Push Press - 30 reps

Pullup - 40 reps

Goblet Squat - 60 reps

DB Suitcase Carry - 200 meters (100 meters each hand)

Plank - 2 minutes

WORK for 3 minutes, then REST for 1 minute.  WORK 

for 3 minutes, then REST for 1 minute, etc. until you finish

all reps, distance, or time for each exercise.