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 20 reps
1 set x 16 reps
Add weight for set 2.
#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
allows. Slow and controlled.
#3 Do one round of:
DB Suitcase Carry 50 meters each hand
Regular Pushup 40 reps
Goblet Squat 30 rep
DB Row 20 reps each hand
24" Box Jump 15 reps
DB Ground to Overhead 20 reps each hand
24" Box Jump 15 reps
DB Row 20 reps each hand
Goblet Squat 30 rep
Regular Pushup 40 reps
DB Suitcase Carry 50 meters each hand
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