15 min warm up
12 sets
Each set w standing 60's DB press x 10 - and 30's for the drop sets
3 sets w lateral raises x 10
3 sets with bent over laterals x 10
3 sets with upright rows x 10
3 sets with shrugs x 10
30 min circuit - little to no rest
30 sec air bike
30 sec - 10x standing 135lb barbell press
30 sec air bike
30 sec - 6x DB snatch w 75lbs DB
30 sec air bike
30 sec - 12-15 x KB swings w 88lb KB
30 sec air bike
30 sec walking hex bar carry w 245lbs
30 min circuit
30 sec air bike
30 sec - jump rope
30 sec air bike
30 sec - Full body DB complex w 25's DB
30 sec air bike
30 sec - side plank
30 sec air bike
30 sec 3 lateral raise, 3 upright row, 3 bent over lateral, 3 standing press w 25's
30 sec air bike
30 sec abs of choice
30 min
Walk on air runner and mix in light bullshit for calves, bis, etc
