10/11/22

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 12 reps

Same weight all 4 sets.

#2  DB Thruster - 1 set x 30 reps

Then in any order and any combination, do:

Standing BB Shoulder Press - 40 reps

Cable Row - 40 reps at 100 lbs

Bumper Plate Over head Walk - 150 meters

DB Hammer Curl - 40 reps

BB Nosebreaker - 40 reps

DB Shrug - 40 reps

When you finish all reps of standing shoulder press, row,

overhead walk, curl, nosebreaker, and shrug, do:

DB Thruster - 1 set x 30 reps