Warm-Up
1-minute jumping jacks with 3lb DBs
1. Light DB Around the Worlds – Warm-Up 2 sets of 12
2. DB Military Press – 4 sets of 12
3. Standing DB Lateral Raise – 4 sets of 15
4. DBOHPress -4setsof12
5. Rear Delt Fly – 4 sets of 15 (last 5 reps perform partials at the back)
Core
Side Planks – 3 sets of 60 sec. Each side
Weighted Sit Ups superset with Russian Twists – 4 sets of 15
Cool Down
End with 6 wind sprints on the treadmill for 30 seconds each
Stretch
