11/18/25

Warmup - Do 2 rounds of:

DB 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 - 6 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for the day

Set 2 - 5 reps at top weight for the day (moderately heavy)

Sets 3 through 6 - 5 reps back down at 90% 

#2  DB Lateral Raise - 3 sets x 12 reps

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps  

✅ 11/19/25 11:00 pm