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Friday, June 27, 2025

6/27/25

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
1 set x 16 reps
1 set x 13 reps
1 set x 10 reps

Add weight for sets 2+3.

#2  DB Lateral Raise - 4 sets x 9 reps

#3  Start a timer.  This is 6 rounds.
At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds
At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:
DB Row                            60 reps each side
1" Deficit Pushup             60 reps
Air Squat                          100 reps
Double Under                   100 reps

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