12/24/25

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for the day

Set 2 - 3 reps at top weight for the day  (heavy)

Sets 3 through 7 - 3 reps back down at 90% 

#2  Do 3 rounds of:

DB Reverse Fly           10 reps

DB Lateral Raise         10 reps

Plate Front Raise        10 reps

#3  Start a timer.

Run                100 meters at 0:00, 4:00, 8:00, etc. 

DB Thruster     12 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing thrusters, in any order and 

any combination, do:

DB Row               60 reps each side

Air Squat           90 reps

Double Under    120 reps

Plank                   150 seconds (2 min, 30 sec)

You are done when you finish all reps/time of db row, air squat, 

double under and plank.

✅12/26/25 3pm