1/10/25

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 - 5 sets x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Lateral Raise                   12 reps

EZ Curl Bar Nosebreaker      12 reps

EZ Curl Bar Curl                   12 reps

REST between rounds. 

#3  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:

Pullup                           50 reps

Burpee                          50 reps

DB Suitcase Carry         150 meters each hand