4/20/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start light then add weight each set.

#2  This is continuous work.

In any order and any combination, do:

Inverted Row - 40 reps

Seated DB Shoulder Press - 40 reps

DB Hammer Curl - 40 reps

BB Nosebreaker - 40 reps

Air Squat - 80 reps

DB Waiter's Walk - 200 meters

Run - 400 meters

For the waiter's walk, you are holding two DB's, one

overhead and one by your side.  Do 100 meters each side.