12/11/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3.

#2  In any order and any combination, do:

DB Reverse Fly - 40 reps

DB Lateral Raise - 40 reps

Plate Front Raise - 40 reps

Rest as needed. Just try to work as quickly as you can

to finish all reps.

#3  Do 3 rounds of:

BB Curl                 15 reps each round

Goblet Squat         15-25-35 reps

Then do 3 rounds of:

BB Nosebreaker                           15 reps each round

American Kettlebell Swing          15-25-35 reps

Then do 3 rounds of:

DB Row               12 reps each round

Burpee                12-18-24 reps