5/2/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Standing BB Shoulder Press - 6 sets x 3 reps

Start light then try to add weight each set.

#2  Start a timer.

At 0:00, 3:00, 6:00, etc., do:

DB Row - 10 reps each side at 60 lbs or heavier

Seated DB Shoulder Press - 15 reps

Air Squat - 20 reps

When you are not doing rows, presses, or air squats, 

in any order and any combination, do:

American Kettlebell Swing - 45 reps

Run - 450 meters