8/19/23

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  Do 4 rounds of:

Run 150 meters

American Kettlebell Swing - 15 reps

Then do 10 rounds of:

Pushup           6-7-8-9-10-11-12-13-14-15 reps       

Air Squat       20-19-18-17-16-15-14-13-12-11 reps

Then do 4 rounds of:

Inverted Row - 15 reps

Medicine Ball Wall Ball - 15 reps