10/30/23

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 - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  In 20 minutes, do as many rounds as you can of:

BB Deadlift                                   10 reps

DB Bench Press                            20 reps

Air Squat                                      40 reps

Seated DB Shoulder Press           20 reps

Pullup                                           20 reps

Medicine Ball Wall Ball                 20 reps

Run                                               250 meters