8/1/24

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 - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

Sets 3,4+5 - 6 reps back down at 90%

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

BB Upright Row - 12 reps

Rest between rounds.  

#3  In 11 minutes, do as many rounds as you can of:

Run                                        200 meters

DB Farmer's Walk                  100 meters

Medicine Ball Wall Ball          20 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Inverted Row               15 reps

Goblet Squat               25 reps

Double Under              40 reps