7/21/25

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 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Add weight for sets 2,3+4.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

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

Burpee                                   10 reps

Pullup                                   10 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          10 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

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

Burpee                                   15 reps

Pullup                                   15 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          15 reps

DB Farmer's Carry                  75 meters