8/17/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

4 sets x 10 reps

Start light and try to add weight each set.

#2  This is continuous work.  Do 4 rounds of:

Pullup - 10 reps

BB Nosebreaker - 10 reps

Goblet Squat - 20 reps

BB Overhead Hold - 30 seconds (you pick the weight)

Double Under - 20 reps

DB Hammer Curl - 10 reps

DB Lateral Raise - 10 reps