5/9/23

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  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets. 

#2  Every 4th minute (0:00, 4:00, 8:00 etc.) do:

Goblet Squat - 15 reps

Run - 100 meters

When you are not doing goblet squats or running, in any

order and any combination, do:

DB Row                               50 reps each side

Burpee                                 50 reps

Sledgehammer VS Tire       30 reps each side

Pushup                                70 reps