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 20 reps
1 set x 16 reps
Add weight for set 2.
#2 DB Lateral Raise - 3 sets x 12 reps
#3 Do one round of:
DB Ground to Overhead 15 reps each side
24" Box Jump 15 reps
Inverted Row 25 reps
Goblet Squat 30 rep
Regular Pushup 40 reps
DB Suitcase Carry 100 meters each hand
Regular Pushup 40 reps
Goblet Squat 30 rep
Inverted Row 25 reps
24" Box Jump 15 reps
DB Ground to Overhead 15 reps each side
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