10/8/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Add weight each set.

#2  Do 2 rounds of:

DB Reverse Fly       15 reps

DB Lateral Raise     15 reps

Plate Front Raise    15 reps

Rest between rounds. 

#3  Do 2 rounds of:

DB Suitcase Carry 75 meters each hand (1 DB)

Air Squat - 60 reps

Run - 400 meters

1" Deficit Pushup - 40 reps

DB Row - 20 reps each side

Double Under - 60 reps