11/17/24

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  Seated DB Shoulder Press

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light then add weight each set.

#2  Do 4 rounds of:

BB Row                       5-9-13-17 reps

24" Box Jump             9 reps

Then do 4 rounds of:

Burpee                    7-11-15-19 reps

Pullup                     11 reps each round

Then do 4 rounds of:

Medicine Ball Wall Ball          9-13-17-21 reps

DB Suitcase Carry                  50m (25m each hand)