9/23/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

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

Start with a moderate weight, then add weight each set.

#2  Start a timer.  This is continuous work.  

In 12 minutes, do as many rounds as you can of:

DB Thruster              9 reps

Strict Pullup             12 reps

DB Shrug                   15 reps

Goblet Squat             15 reps

BB Push Press           12 reps

DB Hammer Curl     9 reps