12/5/24

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

BB Row                           15 reps

Burpee                            12 reps

DB Suitcase Carry           50 meters (25m each hand)

REST two minutes.  

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

Pullup                            10 reps 

DB Thruster                    15 reps

Double Under                 40 reps