2/1/22

Warmup - Do 3 rounds of:

Pullup - 6 reps 

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Go pretty light for the set of 15, then add weight for 

the sets of 12 and 9.  For the set of 21, use the same 

weight as you did for the set of 15 reps.

#2  In any order and any combination, do:

BB Push Press - 30 reps

DB Row - 30 reps each side

Goblet Squat - 60 reps

Pullup - 45 reps

DB Waiter's Walk - 200 meters

Run 400 meters

Work 3 minutes, rest 1 minute, work 3 minutes,

rest 1 minute, until you finish all reps.

For the waiter's walk, you have a DB in each hand.

One hand is overhead, one hand down by your side.  Go

100 meters each side.