DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Seated DB Shoulder Press - 3 sets x 15 reps
Set 1 - 15 reps at 90% of your top weight for today
Set 2 - 15 reps at top weight
Set 3 - 15 reps back down at 90%
#2 BB Upright Row - 3 sets x 15 reps
Start with an unweighted BB. You can stick with the unweighted
BB or add weight for set 2 and 3.
Recommended grip is shoulder width, but you can adjust
your grip to what is comfortable.
Leading with your elbows, pull as high as your range of motion
allows. Slow and controlled.
#3 Start a timer
PART A
0:00 - As many DB Thrusters as you can out of a total of 60 reps
1:00 - REST
2:00 - As many reps of BB Curl as you can, out of a total of 60 reps
3:00 - REST
4:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side
5:00 - REST
6:00 - As many Sledgehammer VS Tire as you can, out of a total of 30 reps each side
7:00 - REST
8:00 - As many 1" Deficit Pushups as you can, out of a total of 80 reps
9:00 - REST
10:00 - As many Air Squats as you can, out of a total of 120 reps
11:00 - REST
PART B
At 12:00, in any order and any combination, do:
DB Thruster 60 reps MINUS how many reps you did in PART A
BB Curl 60 reps MINUS how many reps you did in PART A
DB Ground to Overhead 40 reps MINUS how many reps you did in PART A
Sledgehammer VS Tire 30 reps MINUS how many reps you did in PART A
1" Deficit Pushup 80 reps MINUS how many reps you did in PART A
Air Squat 120 reps MINUS how many reps you did in PART A
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