10/18/23

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  Standing BB Shoulder Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps 

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. run 100 meters

At 2:00, 6:00, 10:00 etc. do 8 Burpees

When you are not running or doing burpees, in any order 

and any combination, do:

Pullup - 60 reps

Pushup - 120 reps

Goblet Squat - 120 reps