6/8/24

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  In 8 minutes, do as many rounds as you can of:

Air Squat                           32 reps

1" Deficit Pushup               24 reps

DB Hammer Curl                16 reps

Medicine Ball Wall Ball      16 reps

Double Under                    32 reps

Pullup                               16 reps

Then rest 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Air Squat                           48 reps

1" Deficit Pushup               36 reps

DB Hammer Curl                24 reps

Medicine Ball Wall Ball      24 reps

Double Under                    48 reps

Pullup                               24 reps