10/12/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) Air Squat                                   60 reps

B) BB Row                                     30 reps

C) DB Bench Press                        20 reps

D) American Kettlebell Swing        20 reps

E) DB Hammer Curl                       15 reps

F) Medicine Ball Wall Ball              12 reps