7/26/24

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 any order and any combination, do:

Pullup                               40 reps each side

Regular Pushup               80 reps

Air Squat                          120 reps

Then in any order and any combination, do:

BB Row                                      50 reps

Burpee                                        50 reps

DB Suitcase Carry                    200 meters (100 meters each hand)