2/3/25

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  Standing BB Shoulder Press 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight, then add weight each set.

#2  Do 2 rounds of:

DB Lateral Raise                     15 reps

DB Shrug                                15 reps

BB Curl                                   15 reps

EZ Curl Bar Nosebreaker         15 reps

REST between rounds. 

#3  Start a timer:

PART A

0:00 - As many DB Thrusters as you can, out of a total of 60 reps 

1:00 - REST

2:00 - As many Double Unders as you can, out of a total of 120 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps

5:00 - REST

6:00 - As many regular Pushups as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of thruster, double under, 

row, pushup and box jump that you didn't get done in part A.