2/9/25

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 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight, then add weight each set.

#2  Do 2 rounds of:

DB Lateral Raise                     15 reps

DB Shrug                                15 reps

BB Curl                                   15 reps

EZ Curl Bar Nosebreaker         15 reps

REST between rounds. 

#3  Do 4 rounds of:

BB Row                              12 reps

Medicine Ball Wall Ball       6-12-18-24 reps

Then do 4 rounds of:

DB Farmer's Carry            50 meters

Burpee                              6-12-18-24 reps

Then do 4 rounds of:

Plank                                       45 seconds

DB Ground to Overhead           8-10-12-14 reps each side