6/12/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps 

#1  Seated DB Shoulder Press - 5 sets x 6 reps

Same weight all 5 sets.  Pick a weight that is challenging

but you can get all 6 reps each set.

#2  Start a timer.  Do 3 rounds of:

0:00 - Cable Row - 20 reps, then DB Lateral Raise - 20 reps

2:00 - Goblet Squat - 20 reps, then BB Nosebreaker - 15 reps

4:00 - BB Curl - 15 reps, then Medicine Ball Wall Ball - 15 reps

Round 2 starts at 6:00.  Round 3 starts at 12:00.