3/17/25

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 - 4 sets

1 set x 20 reps

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Add weight for sets 2, 3 and 4.

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion

allows.  Slow and controlled.

#3  Do 3 rounds of:

DB Suitcase Carry                  75-50-25 meters each hand

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   30-20-10 reps

Pullup                                    10-20-30 reps

Plank                                     90-60-30 seconds

Medicine Ball Wall Ball          10-20-30 reps