2/3/24

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 - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raises.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.  

#3  Start a timer.

PART A

0:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Burpees as you can, out of a total of 60 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 60 reps

7:00 - REST

8:00 - As many Goblet Squats as you can, out of a total of 80 reps

9:00 - REST

10:00 - As many Pushups as you can out of a total of 80 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

DB Ground to Overhead                   40 reps minus how many reps you did in Part A

24" Box Jump                                  40 reps minus how many reps you did in Part A

Burpee                                              60 reps minus how many reps you did in Part A

Inverted Row                                    60 reps minus how many reps you did in Part A

Goblet Squat                                   80 reps minus how many reps you did in Part A

Pushup                                             80 reps minus how many reps you did in Part A