8/31/24

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  In 8 minutes, do as many rounds as you can of:

BB Ground to Overhead              4 reps

Goblet Squat                               16 reps

Pullup                                          8 reps

Burpee                                         12 reps

DB Row                                        8 reps each side

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

BB Ground to Overhead              6 reps

Goblet Squat                               24 reps

Pullup                                          12 reps

Burpee                                         18 reps

DB Row                                        12 reps each side