3/4/23

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 Shoulder Press - 4 sets x 8 reps

Start with a moderate weight then add weight each set.

#2  Do one round of:

BB Ground to Overhead            10 reps (135 lbs)

Run                                               300 meters

Seated DB Shoulder Press          30 reps

BB Row                                         30 reps

DB Nosebreaker                          20 reps

American Kettlebell Swing        40 reps

DB Nosebreaker                           20 reps

BB Row                                         30 reps

Seated DB Shoulder Press          30 reps

Run                                               300 meters

BB Ground to Overhead            10 reps (135 lbs)