8/24/22

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 for 

sets 2 and 3.

#2  This is continuous work.  Do 3 rounds of:

DB Thruster - 8 reps with 40 pound DB's (or heavier)

Sledgehammer VS Tire - 8 reps each side

Standing BB Shoulder Press - 12 reps

DB Hammer Curl - 12 reps

24" Box Jump - 12 reps

DB Lateral Raise - 16 reps

Run 200 meters