8/18/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press

3 sets x 12 reps

Start somewhat light, then add weight each set.

#2  Do one round of:

DB Thruster - 12 reps

DB Row - 12 reps each side

24" Box Jump - 16 reps

Sledgehammer VS Tire - 16 reps each side

Standing BB Shoulder Press - 20 reps

Run 400 meters

Standing BB Shoulder Press - 12 reps

Sledgehammer VS Tire - 12 reps each side

24" Box Jump - 16 reps

DB Row - 16 reps each side

DB Thruster - 20 reps