10/15/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderately heavy set of 12 reps.

Then add weight for sets 2 and 3.

Try to finish heavier than your top set from 10/9.

#2  This is continuous work.  Do 3 rounds of:

BB Standing Shoulder Press - 9 reps

Toes to Bar - 12 reps

DB Lateral Raise - 15 reps

DB Row - 18 reps (9 reps each side)

Goblet Squat - 21 reps

DB Farmer's Walk - 100 meters