10/24/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

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  Do 4 rounds of:

BB Curl - 15 reps

DB Thruster - 15 reps

Double Under - 40 reps

Then REST 2 minutes

Then do 4 rounds of:

24" Box Jump - 15 reps

BB Row - 15 reps

Bumper Plate Overhead Walk - 75 meters