4/3/24

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 - 5 sets x 8 reps

Same weight all 5 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker        12 reps

Standing BB Curl                   12 reps

Rounds start at 0:00, 2:00, 4:00, and 6:00.

#3  Do 6 rounds of:

EVEN minutes - Double Under                  20 reps

ODD minutes - DB Ground to Overhead     8 reps each side

The last set of ground to overheads starts at 11:00.

At 12:00, begin 3 rounds of:

Air Squat                                      50 reps

BB Push Press                             15 reps

DB Row                                        15 reps

Plank                                            90 seconds

American Kettlebell Swing           20 reps

REST one minute between rounds.