4/9/23

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 

Work up to a heavy set of 4 reps.

Then take off 10% and do 5 more sets x 4 reps.

#2  Do 5 rounds of:

BB Deadlift      10-8-6-4-2 reps

Pushup              14-16-18-20-22 reps

Then immediately do 5 rounds of:

Goblet Squat      22-20-18-16-14 reps

Inverted Row     8-10-12-14-16 reps

Then immediately do 5 rounds of:

DB Farmer's Walk      50 meters each round

DB Thruster                 8-10-12-14-16 reps