2/26/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Push Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start with a moderate weight then add weight each set.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. do Goblet Squat - 20 reps

At 2:00, 6:00, 10:00 etc. do American Kettlebell Swing - 15 reps

When you are not doing goblet squats or kettlebell swings, 

in any order and any combination, do:

Seated DB Shoulder Press   50 reps

18" DB Step Up                    25 reps each side

DB Nosebreaker                   50 reps

DB Hammer Curl                  50 reps

DB Row                                50 reps each side