10/31/25

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 - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for the day

Set 2 - 8 reps at top weight for the day (moderately heavy)

Sets 3,4+5 - 8 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 8 reps

Standing BB Curl - 8 reps

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    10 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     200 meters

DB Thruster      8-12-16-20 reps

✅11/7/25 10:00 pm