3 Rounds 

10-12-15 Reps - Machine Rear Delt fly

10-12-15 REps - DB Rotation - Press

30 REps - Jumping jacks  

 

 

3 Rounds 

10-12-15 REps - DB SHoulder press 

10-12-15 Reps - Prone Shoulder Press

Burn out - Pushup 

 

3 rounds 

20 Reps - 10 Sec Iso Hold to (20) Side Lateral Raise

20 Reps- Close Grip Upright Row

20 reps - Mt Climbers 

 

3 Rounds 

10-15-10 Reps - DB Burpee to press

10 REps EA - Plank Press

30 sec - Plank Hold  

10 MIN - AMRAP CIRCUT

(AS MANY ROUNDS AS POSSIBLE IN 10 MIN)  

20 REPS - DB THRUSTERS  

50 REPS - JUMP ROPE  

20 REPS- BURPEE