9/24/24

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

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

Rest between rounds. 

#3  In 20 minutes, do as many rounds as you can of:

Run                                            200 meters

BB Row                                      12 reps

1" Deficit Pushup                       24 reps

Double Under                             40 reps

Pullup                                        12 reps

Medicine Ball Wall Ball              15 reps