11/23/24

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 - 3 sets x 16 reps

Start light, then add weight for sets 2 and 3.

#2  Standing BB Curl - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.  

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

Double Under                         30 reps

DB Row                                  8 reps each side

Regular Pushup                     16 reps

Goblet Squat                          16 reps

DB Farmer's Carry                  50 meters

Then REST 2 minutes.

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

Double Under                         45 reps

DB Row                                  12 reps each side

Regular Pushup                     24 reps

Goblet Squat                          24 reps

DB Farmer's Carry                  75 meters