You have a workout that is to measure progress. It is called a benchmark workout. Please complete the following and record how much weight you used and how long it took you to complete.
Be sure to warm up prep anywhere from 5-8mins of movements. If there is any pain, STOP!!!
Internal and external rotations x 8reps x 3
Half kneeling bottoms up KB press 10 each x 3
Plank shift with reach x 10 per side X 3
21 reps-15reps-9 reps of:
DB Squat to Overhead men use 35-45lb db’s women 25-35lb
Jump Ups to step down on a box about 20-24inches high
Pick a weight where there is no breaks in the workout accept when transitioning.
Outside or on treadmill:
1 mile jog for time
3 mins off
Bench Press at a weight 4 sets of 8 reps
Wall Balls t 14lbs x 15 reps x 4 sets
Double DB Bent over row x 4 sets of 8
Jump Rope x 100
If there is time
10 Man makers
10 Air Squats
10 Squat Thrusts
10 Walking lunges with DB’s
X 4 rounds