12/29/23

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

to finish all reps.

#3  Start a timer.  Do one round of:

BB Nosebreaker                          25 reps

BB Curl                                        25 reps

American Kettlebell Swing          35 reps

DB Bench Press                           35 reps

BB Row                                        45 reps

Burpee                                         45 reps

Goblet Squat                                55 reps

Work EVEN minutes.

Rest ODD minutes.