10/12/24

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 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

#3  In 8 minutes, do as many rounds as you can of:

Pullup                                      8 reps

Air Squat                                  24 reps

Regular Pushup                       16 reps

BB Row                                    8 reps

Medicine Ball Wall Ball             12 reps

Run                                           200 meters

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Pullup                                      12 reps

Air Squat                                  36 reps

Regular Pushup                       24 reps

BB Row                                    12 reps

Medicine Ball Wall Ball             18 reps

Run                                           300 meters