6/2/24

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 - 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  Do 4 rounds of:

BB Push Press          6-10-14-18 reps

Run                           200 meters

Then do 4 rounds of:

Burpee                           9-13-17-21 reps

Inverted Row                  16 reps

Then do 4 rounds of:

American Kettlebell Swing       12-16-20-24 reps

Plank                                       45 seconds