3/16/24

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  Seated DB Shoulder Press - 4 sets x 10 reps

Same weight all 4 sets.

#2  In any order and any combination, do:

Close Grip Pushup - 80 reps (tips of thumbs about 2" apart)

BB Curl - 60 reps

#3  Do 4 rounds of:

BB Row                      12 reps

BB Push Press           12 reps

Air Squat                    20-30-40-50 reps

Then REST 60 seconds.

Then DB Ground to Overhead - 20 reps each side

Then REST 60 seconds.

Then do 4 rounds of:

Run                        200 meters 

Plank                     45 seconds

DB Thruster           14-18-22-26 reps