12162024

Shoulder and Cardio Workout with Heavy Suitcase Carries
		1. Warm-Up

			Dynamic Arm Circles: 2 sets of 20 seconds forward and backward
			Band Pull-Aparts: 3 sets of 12-15 reps
			Overhead Band Presses: 2 sets of 15 reps to activate shoulders
			
		2. Main Workout

			A. Overhead Dumbbell Shoulder Press
				Sets: 4
				Reps: 8-10
				Instructions: Focus on controlled pressing with heavy dumbbells, standing or seated.

			B. Heavy Suitcase Carry (Double Kettlebells)
				Distance: 50 yards
				Sets: 3
				Instructions: Carry kettlebells at your sides, keeping shoulders engaged and core tight. Rest as needed between sets.
			
			C. Lateral Raises
				Sets: 3
				Reps: 12-15
				Instructions: Perform controlled lateral raises, focusing on isolating the lateral delts.

			D. Single-Arm Dumbbell Arnold Press
				Sets: 3
				Reps: 8-10 per arm
				Instructions: Rotate the dumbbell as you press overhead, engaging the full shoulder.

		3. Cardio Intervals

			A. 400m Run
			Perform at a moderate-to-fast pace.

			B. 10-Calorie SkiErg
			Perform 3 rounds at a challenging pace.

			C. 10-Calorie Bike
			Perform 3 rounds at a moderate-to-challenging pace.

		4. Finisher

			Farmer's Carry (Single Kettlebell, Overloaded):
			Distance: 50 yards per side
			Sets: 2 per side

		Instructions: Carry one heavy kettlebell in one hand while keeping your body upright and core engaged.