7/10/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1 Standing BB Shoulder Press - 6 sets x 3 reps

Set 1 - do 3 reps at 90% of your top weight for today

Set 2 - do 3 reps at your top weight

Sets 3,4,5+6 - do 3 reps back down at 90%

#2  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    10 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     250 meters

DB Thruster      8-12-16-20 reps