5/15/23

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 12 reps

Start light then try to add weight each set.

#2  In any order and any combination, do Part A:

DB Thruster - 50 reps

DB Hammer Curl - 50 reps (both arms at the same time)

Pullup - 50 reps

DB Bench Press - 50 reps

When you finish part A, immediately begin, in any order and any

combination, part B:

BB Deadlift - 40 reps

Seated DB Shoulder Press - 50 reps

BB Row - 50 reps

Double Under - 120