6/20/23

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  This is continuous work.  Do 3 rounds of:

BB Deadlift             20-15-10 reps

DB Bench Press      25-20-15 reps

DB Row                   10-15-20 reps each side

BB Push Press        10-15-20 reps

DB Hammer Curl     25-20-15 reps (both arms same time)

DB Thruster             20-15-10 reps

Double Under           50 reps each round

Round 1 is 20 deadlifts, 25 reps of bench press, 10 rows, 

10 reps of push press, 25 curls, 20 thrusters, and 50 double unders.

Round 2 is 15 deadlifts, 20 reps of bench press, 15 rows, 

15 reps of push press, 20 curls, 15 thrusters, and 50 double unders.

Round 3 is 10 deadlifts, 15 reps of bench press, 20 rows, 

20 reps of push press, 15 curls, 10 thrusters, and 50 double unders.