10/18/24

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 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

REST between rounds.

#3 In any order and any combination, do:

Pullup                                  45 reps

Goblet Squat                        60 reps

1" Deficit Pushup                 75 reps

Then in any order and any combination, do:

BB Row                           50 reps

DB Thruster                     50 reps

DB Suitcase Carry           150 meters each side