4/9/24

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 6 reps

Start with a moderately heavy weight, then try to add

weight each set.

#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  DB Farmer's Walk - 200 meters.

Then start a timer.

WORK EVEN minutes.

REST ODD minutes.

Do one round of:

DB Lateral Raise                 50 reps

24" Box Jump                     30 reps

1" Deficit Pushup                60 reps

Inverted Row                       50 reps

Medicine Ball Wall Ball        50 reps

Finish all the lateral raises before you move on

to box jumps.  Finish all the box jumps before you

move on to pushups, etc.