10/6/23

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  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise  - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  Do 10 rounds of:

DB Thruster       2-3-4-5-6-7-8-9-10-11 reps

DB Row               11-10-9-8-7-6-5-4-3-2 reps each side

Then do Sledgehammer VS Tire - 20 reps each side

Then do 10 rounds of:

Pullup                  2-3-4-5-6-7-8-9-10-11 reps

Double Under     20-19-18-17-16-15-14-13-12-11 reps