DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Standing BB Shoulder Press - 3 sets x 12 reps
Start somewhat light then add weight for sets 2 and 3.
#2 In any order and any combination, do:
DB Reverse Fly - 40 reps
DB Lateral Raise - 40 reps
Plate Front Raise - 40 reps
Rest as needed. Just try to work as quickly as you can
to finish all reps.
#3 This is 4 rounds of continuous work.
Round 1 is A and B
Round 2 is A, B and C
Round 3 is A, B, C and D
Round 4 is A, B, C, D and E
A) Run 200 meters
B) Seated DB Shoulder Press - 15 reps
C) Inverted Row - 25 reps
D) Double Under - 75 reps
E) Medicine Ball Wall Ball - 50 reps
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