3/23/25

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 - 2 sets

1 set x 16 reps

1 set x 13 reps

Add weight for set 2. 

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) BB Ground to Overhead      3 reps

B) 24" Box Jump                       10 reps

C) Inverted Row                        15 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   45 reps

F) DB Suitcase Carry                100 meters each hand