10/5/22

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 sets x 12 reps

Same weight all 4 sets.

#2  This is continuous work.  Do 3 rounds of:

DB Shrug - 15 reps

Inverted Row - 15 reps

Standing BB Shoulder Press - 15 reps

DB Hammer Curl - 15 reps

Bumper Plate Overhead Walk - 50 meters

Cable Row - 15 reps at 100 lbs

DB Thruster - 15 reps