11/6/25

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 In 8 minutes, do as many rounds as you can of:

Burpee                                   12 reps

Pullup                                   12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   18 reps

Pullup                                   18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

✅11/7/25 8:00 pm