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Saturday, July 20, 2024

7/20/24

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 Standing BB Shoulder Press - 5 sets x 6 reps
Set 1 - 6 reps at 90% of your top weight for today
Set 2 - 6 reps at your top weight
Sets 3,4+5 - 6 reps back down at 90%

#2  Do 3 rounds of:
DB Reverse Fly - 12 reps
BB Upright Row - 12 reps
Rest between rounds.  

#3  In 8 minutes, do as many rounds as you can of:
DB Thruster                       16 reps
Pullup                               16 reps
1" Deficit Pushup              24 reps
Goblet Squat                     18 reps
Double Under                    32 reps
DB Farmer's Walk              100 meters

Then rest 2 minutes.
Then in 12 minutes, do as many rounds as you can of:
DB Thruster                       24 reps
Pullup                               24 reps
1" Deficit Pushup              36 reps
Goblet Squat                     27 reps
Double Under                    48 reps
DB Farmer's Walk              150 meters

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