3/11/25

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 - 3 sets

1 set x 20 reps

1 set x 16 reps

1 sets x 12 reps

Add weight for sets 2 and 3.

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion n

allows.  Slow and controlled.

#3  In 20 minutes, do as many rounds as you can of:

Air Squat                              30 reps

Double Under                       30 reps

DB Row                                10 reps each side (heavy)

DB Thruster                          10 reps (heavy) 

Run                                      250 meters

1" Deficit Pushup                  25 reps