9/6/23

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 3 sets of:

DB Reverse Fly - 12 reps

DB Lateral Raise - 12 reps

DB Front Raise - 12 reps

One set is 12 reverse flies, then 12 lateral raises, then

12 front raises, without setting the weight down.

#3  Do 5 rounds of:

DB Farmer's Walk                    50 meters each round

Double Under                          50-40-30-20-10 reps

Air Squat                                 10-20-30-40-50 reps

Inverted Row                           12 reps each round

Pushup                                    30-25-20-15-10 reps

DB Ground to Overhead          6-8-10-12-14 reps each side