12/28/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start with a moderate weight, then add weight for

sets 2-6.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, pause

at the bottom for one second, and pause at the top for

one second.

#3 This is continuous work.

Do 4 rounds of:

BB Deadlift - 5 reps

DB Incline Bench Press - 15 reps

DB Hammer Curl - 10 reps

DB Thruster - 15 reps

BB Row - 10 reps

Run 150 meters

The deadlifts are not touch and go.

Reset for each rep.