11/23/23

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 raise, then

15 front raises, without setting the weight down.  

#3  In any order and any combination, do:

DB Row - 40 reps each side

24" Box Jump - 40 reps

Then, in any order and any combination, do:

Tire Pull w/25 lbs in tire        2 total minutes

DB Ground to Overhead        40 reps each side

Then, in any order and any combination, do:

BB Curl          60 reps

Burpee            60 reps