4/29/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight 

Set 3 - 15 reps back down at 90%

#2  BB Upright Row - 3 sets x 15 reps

Start with an unweighted BB.  You can stick with the unweighted

BB or add weight for set 2 and 3.  

Recommended grip is shoulder width, but you can adjust

your grip to what is comfortable.

Leading with your elbows, pull as high as your range of motion

allows.  Slow and controlled.

#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.