8/15/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top set for the day

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

Unweighted BB Upright Row - 12 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