6/14/23

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 - 5 sets x 6 reps

Start with a moderate weight then try to add weight each set.

#2  In any order and any combination, do:

Goblet Squat - 75 reps

DB Farmer's Walk - 250 reps

Pushup - 75 reps

When you finish all reps of goblet squat, farmer's walk and pushup, 

in any order and any combination, do:

Burpee - 50 reps

Run - 800 meters

Pullup - 50 reps