9/24/23

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 - 4 sets x 9 reps

Same weight all 4 sets.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  Plate Front Raise - 3 sets x 15 reps

Same weight all 3 sets.  

#4  Do 5 rounds of:

Run           50-100-150-200-250 meters

Pushup     30-25-20-15-10 reps

Then do 5 rounds of:

Double Under        10-20-30-40-50 reps

BB Row                  16-14-12-10-8 reps

Then do 5 rounds of:

DB Hammer Curl                 8-10-12-14-16 reps

Medicine Ball Wall Ball      16-14-12-10-8 reps