9/20/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  BB Push Press - 5 sets x 6 reps

Set 1 - do 6 reps at 90% of your top weight for today

Set 2 - do 6 reps at top weight for the day

Sets 3 through 5 - do 6 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 10 reps

DB Shrug - 10 reps

REST between rounds. 

#3  In 20 minutes, do as many rounds as you can of:

DB Thruster                          8 reps (heavy) 

DB Row                                12 reps each side (heavy)

1" Deficit Pushup                  20 reps

Double Under                       30 reps

Run                                      250 meters