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 Seated DB Shoulder Press - 4 sets x 10 reps
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at top weight for today
Sets 3+4 - 10 reps back down at 90%
#2 Do 4 rounds of:
DB Reverse Fly 10 reps
DB Lateral Raise 10 reps
Plate Front Raise 10 reps
REST between rounds.
#3 In 11 minutes, do as many rounds as you can of:
Air Squat 25 reps
Run 200 meters
DB Waiter's Walk 25 meters each hand
REST two minutes.
Then in 11 minutes, do as many rounds as you can of:
DB Thruster 15 reps
DB Row 12 reps each side
Double Under 30 reps
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