12/5/23

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

#3  In any order and any combination, do:

Pullup              50 reps

Pushup            100 reps

Air Squat         150 reps

Then do 10 rounds of:

BB Row                2-3-4-5-6-7-8-9-10-11 reps

DB Thruster         11-10-9-8-7-6-5-4-3-2 reps