DB Reverse Fly - 10 reps (light weight)
DB Lateral Raise - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 Seated DB Shoulder Press
1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps
Start light for the set of 15 reps.
Add weight for the sets of 12 and 9 reps.
Work up to a moderate set of 9 reps.
#2 Start a timer.
EVEN minutes - BB Push Press - 6 reps at 95 lbs
ODD minutes - Air Squat - 12 reps
When you are not doing push presses or air squats,
in any order and any combination, do:
Burpee - 30 reps
American Kettlebell Swing - 40 reps
Cable Row - 50 reps
You are done with #2 when you finish all reps of burpee,
kettlebell swing, and cable row.
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