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Sunday, May 4, 2025

5/4/25

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  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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