9/7/25

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  Standing BB Shoulder Press - 6 sets x 4 reps

Set 1 - do 4 reps at 90% of your top weight for today

Set 2 - do 4 reps at your top weight

Sets 3,4,5+6 - do 4 reps back down at 90%

#2  Seated DB Lateral Raise - 4 sets x 9 reps

#3  In 20 minutes, do as many rounds as you can of:

DB Thruster                          10 reps (heavy) 

DB Row                                10 reps each side (heavy)

1" Deficit Pushup                  20 reps

Double Under                       30 reps

Run                                      250 meters