7/14/23

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

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Try to add weight each set.

#2  In any order and any combination, do:

Medicine Ball Wall Ball             50 reps

Inverted Row                             50 reps

Run                                           400 meters

Pushup                                      75 reps

REST one minute, then in any order and any

combination, do:

DB Ground to Overhead          30 reps each side

Double Under                          120 reps

Plank (elbows and toes)          2 minutes

Air Squat                                 75 reps