4/22/25

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 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Set 1 is heavy and add weight for set 2,3+4. 

#2  Do 2 rounds of:

DB Lateral Raise                     15 reps

DB Shrug                                15 reps

BB Curl                                   15 reps

EZ Curl Bar Nosebreaker         15 reps

REST between rounds. 

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

Burpee                                   12 reps

BB Row                                  12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

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

Burpee                                   18 reps

BB Row                                  18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters