11/24/25

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  (heavy)

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

#2  DB Lateral Raise - 3 sets x 12 reps

#3  Do 10 rounds of:

Pullup              10-9-8-7-6-5-4-3-2-1 rep

Burpee               1-2-3-4-5-6-7-8-9-10 reps

(10 pullups, then 1 burpee, 9 pullups, then 2 burpees, etc.)

Then immediately do 5 rounds of:

DB Farmer's Carry              50 meters

Medicine Ball Wall Ball        15 reps

✅ 11/24/25 4:00 pm