2/9/24

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 - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raise.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.

#3  In any order and any combination, do:

Standing BB Curl - 50 reps

Air Squat - 150 reps

Then, in any order and any combination, do:

24" Box Jump - 45 reps

DB Waiter's Walk - 300 meters (150 meters each side)

Then, in any order and any combination, do:

Pullup - 60 reps

DB Thruster - 60 reps

For the waiter's walk, you have a DB in each hand. One 

arm is at your side, the other arm is locked out overhead.