DB Reverse Fly - 10 reps (light weight)
Seated DB Shoulder Press - 10 reps (light weight)
Goblet Squat - 10 reps (light weight)
#1 Standing BB Shoulder Press
Set 1 - do 5 reps at 65% of 1RM
Set 2 - do 5 reps at 72.5%
Sets 3, 4, 5 and 6 - do 5 reps at 77.5%
#2 In any order and any combination, do:
Medicine Ball Wall Ball - 40 reps
Inverted Row - 40 reps
Pushup - 40 reps (not hand release)
Standing DB Hammer Curl - 40 reps
Banded Pressdown - 40 reps
DB Lateral Raise - 40 reps
WORK 3 minutes, REST 1 minute, WORK 3 minutes,
REST 1 minute, etc. until you finish all reps.
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