8/7/23

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 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

1 set x 2 reps

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. - Goblet Squat - 15 reps

At 2:00, 6:00, 10:00, etc. - BB Push Press - 12 reps

When you are not doing Goblet Squats or Push Press,

in any order and any combination, do:

DB Row - 60 reps each side

Burpee - 60 reps

DB Hammer Curl - 60 reps (both arms same time)

BB Nosebreaker - 60 reps