6/19/22

Warmup - Do 2 rounds of:

DB Row - 8 reps each side (light weight)

DB Bench Press - 12 reps (light weight)

Goblet Squat - 16 reps (light weight)

#1  Standing BB Shoulder Press

Work up to a heavy set of 8 reps.

Then take off 10% and do 3 more sets x 8 reps.

#2  Start a timer.  Do 3 rounds of:

0:00 - Air Squat - 30 reps, then Seated DB Shoulder Press - 15 reps

2:00 - BB Row - 15 reps, then Burpee - 15 reps

4:00 - Double Under - 30 reps, then Plank - 45 seconds

Round 2 starts at 6:00.  Round 3 starts at 12:00.