7/7/22

Warmup - With light weights, do 2 rounds of:

DB Row - 9 reps each side 

DB Bench Press - 12 reps 

Goblet Squat - 15 reps 

#1  Standing BB Shoulder Press

Work up to a heavy set of 6 reps.

Go heavier than 7/1/22.

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

#2  Do 3 rounds of:

Double Under    60-40-20 reps

Plank                  40-60-80 seconds

Then REST one minute. Then do 3 rounds of:

Air Squat                                30-35-40 reps

Seated DB Shoulder Press    20-15-10 reps

Then REST one minute. Then do 3 rounds of:

BB Row           16-12-8 reps

Burpee             8-12-16 reps

The first 3 rounds are 60 double unders and plank 

for 40 seconds, then 40 double unders and plank for 

60 seconds, then 20 double unders and plank for 80 

seconds.