8/25/24

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  Seated DB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion

allows.  Slow and controlled.

#3  Do 4 rounds of:

Pullup           12 reps each round

Air Squat       15-25-35-45 reps

Then do 4 rounds of:

DB Farmer's Walk                 50 meters each round

Run                                       100-200-300-400 meters

Then do 4 rounds of:

BB Row                          12 reps each round

DB Thruster                    6-12-18-24 reps