11/17/23

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 - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

One set is 15 reverse flies, then 15 lateral raises, then

15 front raises, without setting the weight down.

#3  Do 2 rounds of:

Plate Overhead Walk                  150-100 meters

Cable Row                                  20-40 reps

Pushup                                       50-30 reps

American Kettlebell Swing         20-40 reps

Air Squat                                     60-40 reps

Pullup                                          15-35 reps