10/2/26

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  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) BB Ground to Overhead      3 reps

B) 24" Box Jump                       10 reps

C) DB Row                                 12 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand