9/5/22

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 set x 9 reps

Start somewhat light then add weight each set.

Finish heavier than 8/30/22.

#2  This is continuous work.

Do 3 rounds of:

DB Thruster                                 20-15-10 reps

DB Row                                         10 reps each round

24" Box Jump                              10 reps each round

Standing BB Shoulder Press      10-15-20 reps

Sledgehammer vs Tire                10 swings each side

BB Curl                                         10 reps