1/22/25

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 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  Do one round of:

Medicine Ball Wall Ball           25 reps

BB Row                                   20 reps

Run                                         400 meters

Goblet Squat                           30 reps

Regular Pushup                      40 reps

Sledgehammer VS Tire           15 reps each side

Regular Pushup                      40 reps

Goblet Squat                           30 reps

Run                                         400 meters

BB Row                                   20 reps

Medicine Ball Wall Ball           25 reps