10/6/24

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 12 reps, 1 set x 10 reps, 1 set x 8 reps

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

#3  Do 4 rounds of:

Pullup               12 reps

DB Thruster       9-13-17-21 reps

Then do 4 rounds of:

DB Suitcase Carry            50m (25m each hand)

Regular Pushup               18-22-26-30 reps

Then do 4 rounds of:

BB Row                          12 reps

Double Under                 20-30-40-50 reps