11/29/23

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  Seated DB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

#3  With a partner do:

Medicine Ball Wall Ball           100 reps

Inverted Row                           100 reps

BB Nosebreaker                       80 reps

Goblet Squat                            120 reps

Double Under                           200 reps

Run                                           800 meters

Number of reps and distance is the TOTAL for both partners.

For example, each partner would do 50 wall balls.

Break up the reps and distance however you want.

Finish all reps of each exercise before moving on

to the next exercise.  For example, the partners finish all 

100 reps of wall ball, then move on to the inverted row. 

ONLY ONE PARTNER IS WORKING AT A TIME.