DB Reverse Fly - 12 reps
Seated DB Shoulder Press - 12 reps
Goblet Squat - 12 reps
#1 Seated DB Shoulder Press - 4 sets x 12 reps
Same weight all 4 sets.
#2 Start a timer.
At 0:00, 4:00, 8:00, etc. do 12 reps of DB Thruster
At 2:00, 6:00, 10:00, etc. do 12 reps of 24" Box Jump
When you are not doing thrusters or box jumps,
in any order and any combination, do:
Standing BB Shoulder Press - 20 reps
Sledgehammer VS Tire - 30 reps (15 reps each side)
BB Nosebreaker - 40 reps
DB Hammer Curl - 50 reps
Cable Row - 60 reps
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