11/11/23

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 rounds of:

Double Under                           30-40-50 reps

EZ Curl Bar Nosebreaker      20-16-12 reps

Then do 3 rounds of:

Plank (elbows and toes)              40-60-80 seconds

American Kettlebell Swing        24-20-16 reps

Then do 10 rounds of:

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

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