7/1/22

Warmup - Do 2 rounds of:

DB Row - 9 reps each side (light weight)

DB Bench Press - 12 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  Standing BB Shoulder Press

Work up to a moderately heavy set of 6 reps.

Go heavier than 6/25/22.

Then take off 10% and do 4 more sets x 6 reps.

#2  This is 3 rounds.

BB Row                                     10-13-16 reps

Air Squat                                  25-35-45 reps

Seated DB Shoulder Press      10-13-16 reps

Double Under                           25-35-45 reps

Burpee                                       10-13-16 reps

REST at least one minute between rounds.

Round 1 is 10 rows, 25 air squats, 10 presses, 25 double unders, 10 burpees.

Round 2 is 13 rows, 35 air squats, 13 presses, 35 double unders, 13 burpees.

Round 3 is 16 rows, 45 air squats, 16 presses, 45 double unders, 16 burpees.