7/14/24

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 - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  Do 4 rounds of:

BB Curl                                       10 reps each round

Medicine Ball Wall Ball               10-14-18-22 reps

Then do 4 rounds of:

Sledgehammer VS Tire            8 reps each side

Run                                         100-200-300-400 meters

Then do 4 rounds of:

DB Row                    10 reps each round

Air Squat                 15-25-35-45 reps