11/29/24

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 any order and any combination, do:

Plank (elbows and toes)          3 minutes

Run                                          600 meters

DB Ground to Overhead       40 reps each side

Then in any order and any combination, do:

Inverted Row                           60 reps

1" Deficit Pushup                    60 reps

Air Squat                                  120 reps