12/23/23

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  Standing BB Shoulder Press - 4 sets x 8 reps

Start somewhat light then add weight each set.

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest as needed.  Just try to work as quickly as you can

to finish all reps.

#3  Continuous work. Do 3 rounds of:

BB Ground to Overhead          8-5-2 reps

DB Thruster                             20 reps

Pullup                                      20 reps

Air Squat                                 20-50-80 reps

BB Row                                   20 reps

Pushup                                    40 reps