7/20/23

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

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:

Pullup - 50 reps

Goblet Squat - 75 reps

Then, in any order and any combination, do:

Standing BB Curl - 60 reps

BB Push Press - 60 reps

Then, in any order and any combination, do:

DB Row - 50 reps each side

Burpee - 50 reps