4/13/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  Standing BB Shoulder Press 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 3 reps at 70% 

Set 3 - 1 rep at 75%

Set 4 - 1 rep at 80%

Set 5 - goal is 5 reps at 85%

Set 6 - goal is 5 reps at 80%

#2  In 12 minutes, do as many rounds as you can of:

DB Thruster - 12 reps

DB Hammer Curl - 12 reps

DB Ground to Overhead - 4 reps each side

BB Nosebreaker - 12 reps

DB Shrug - 12 reps

Sledge VS Tire - 8 reps each side