8/31/23

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  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  Do 3 sets of:

DB Reverse Fly - 12 reps

DB Lateral Raise - 12 reps

DB Front Raise - 12 reps

One set is 12 reverse flies, then 12 lateral raises, then

12 front raises, without setting the weight down.

#3  In 10 minutes, do as many rounds as you can of:

Burpee - 12 reps

BB Nosebreaker - 12 reps

DB Hammer Curl - 12 reps (both arms same time)

Rest one minute.

Then in 10 minutes, do as many rounds as you can of:

Pullup - 10 reps

DB Bench Press - 15 reps

Goblet Squat - 20 reps