9/11/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Start with a moderate weight then add weight each set.

Finish heavier than 9/5/22.

#2  Do 5 rounds of:

BB Curl                                        20-16-12-8-4 reps

Standing BB Shoulder Press      4-8-12-16-20 reps

Then REST 1 minute, then do 2 rounds of:

Strict Pullup - 15 reps

BB Overhead Walk - 50 meters

Then REST 1 minute, then do 5 rounds of:

Inverted Row      20-16-12-8-4 reps 

DB Thruster        4-8-12-16-20 reps