10/25/25

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  Every 3rd minute, do DB Ground to Overhead

8 reps each side (0:00, 3:00, 6:00, etc.)

When you are not doing ground to overheads, in any 

order and any combination do:

24" Box Jump - 25 reps

Goblet Squat - 50 reps

Inverted Row - 50 reps 

Pushup - 75 reps

DB Waiter's Walk - 200 meters (100m each side)

Plank - 2 minutes (elbows and toes )

✅10/29/25 8:20 pm