10/13/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for the day

Set 2 - 12 reps at top weight for the day (moderately heavy)

Sets 3+4 - 12 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 12 reps

Standing BB Curl - 12 reps

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps

✅ 10/14/25 11:50pm