1/17/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Add weight for set 2, 3 and 4.

#2  DB Lateral Raise - 3 sets x 12 reps

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   24-18-12 reps

Pullup                                    12-18-24 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           12-18-24 reps