9/16/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps 

Goblet Squat - 12 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start light then add weight each set.

#2  This is continuous work.  Do 4 rounds of:

Seated DB Shoulder Press    12-9-6-3 reps (same weight all 4 rounds)

BB Curl                               9 reps each round

DB Step Up (18" Box)          6 reps each side each round

DB Lateral Raise                 12 reps each round

BB Row                               12-9-6-3 reps at 135 lbs