10/24/24

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 11 minutes, do as many rounds as you can of:

DB Ground to Overhead                  10 reps each side

1" Deficit Pushup                            20 reps

Air Squat                                        30 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Pullup                                              10 reps

Double Under                                   40 reps

DB Farmer's Walk                             100 meters