4/25/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Standing BB Shoulder Press 

Set 1 - do 3 reps at 70% of 1RM

Set 2 - do 3 reps at 77.5%

Sets 3, 4, 5, 6 and 7 - do 3 reps at 82.5%

#2  Do 3 rounds of:

Goblet Squat - 16 reps

DB Lateral Raise - 16 reps

Burpee Pullup - 8 reps

REST until your heart rate is below 60% of Max (220 minus your age)

American Kettlebell Swing - 16 reps 

Sledgehammer VS Tire - 16 swings (8 each side)

Inverted Row - 12 reps (heels on bench)

REST until your heart rate is below 60% of Max (220 minus your age)