7/20/24

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 - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

Sets 3,4+5 - 6 reps back down at 90%

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

BB Upright Row - 12 reps

Rest between rounds.  

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

DB Thruster                       16 reps

Pullup                               16 reps

1" Deficit Pushup              24 reps

Goblet Squat                     18 reps

Double Under                    32 reps

DB Farmer's Walk              100 meters

Then rest 2 minutes.

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

DB Thruster                       24 reps

Pullup                               24 reps

1" Deficit Pushup              36 reps

Goblet Squat                     27 reps

Double Under                    48 reps

DB Farmer's Walk              150 meters