9/18/23

Warmup - Do 3 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 9 reps

Same weight all 4 sets. 

#2  DB Lateral Raise  - 3 sets x 15 reps

Same weight all 3 sets.

#3  Plate Front Raise - 3 sets x 15 reps

Same weight all 3 sets.

#4  American Kettlebell Swing - 15 reps

Then, in any order and any combination, do:

Burpee - 50 reps

DB Row - 50 reps each side

Then do American Kettlebell Swing - 25 reps

Then, in any order and any combination, do:

Inverted Row - 50 reps

DB Thruster - 50 reps

Then do American Kettlebell Swing - 35 reps