9/12/24

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

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Add weight each set.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  In 11 minutes, do as many rounds as you can of:

Pullup                              8 reps each side

1" Deficit Pushup             16 reps 

Air Squat                          24 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Sledgehammer VS Tire          10 reps each side

BB Row                                 14 reps

Burpee                                  18 reps