9/6/24

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

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Add weight each set.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3 In any order and any combination, do:

Inverted Row                      50 reps

Medicine Ball Wall Ball       50 reps

Double Under                     125 reps

Then in any order and any combination, do:

Regular Pushup                 80 reps

Goblet Squat                      80 reps

DB Suitcase Carry              125 meters each side