Warmup - Do 2 rounds of:
DB Lateral Raise - 10 reps (light weight)
Bodyweight VMO Squat - 15 reps
#1 Standing BB Shoulder Press - 5 sets x 6 reps
Set 1 - 6 reps at 90% of your top weight for today
Set 2 - 6 reps at your top weight
Sets 3,4+5 - 6 reps back down at 90%
#2 Do 3 rounds of:
DB Reverse Fly - 12 reps
BB Upright Row - 12 reps
Rest between rounds.
#3 Every 3rd minute, do DB Ground to Overhead
8 reps each side (0:00, 3:00, 6:00, etc.)
When you are not doing ground to overheads, in any
order and any combination do:
24" Box Jump - 30 reps
Goblet Squat - 60 reps
Inverted Row - 60 reps
Pushup - 90 reps
DB Waiter's Walk - 200 meters (100m each side)
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