12/17/24

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 - 4 sets x 12 reps

Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.  

#4  In 20 minutes, do as many rounds as you can of:

Double Under          40 reps

Inverted Row           16 reps

Regular Pushup      24 reps

Air Squat                 32 reps

Run                         200 meters