12/6/25

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 - 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

REST between rounds. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps