Bent Over Rear Delt Fly: 3×12 (medium weight)
High Knees: 3×30
Decline Push-Ups: 3×15
*Dumbbell Modified Burpee into Shoulder Press: 3×10 (medium/light weight)
Front Plate Raise: 3×12 (medium weight)
Incline Push-Ups: 3×15
Dumbbell Bent Arm Side Raise: 3×12 (medium weight)
*Holding a dumbbell in each hand, perform a burpee without the push-up. After jumping legs in and out, come to standing instead of a jump then raise arms overhead into a shoulder press.
Pin the graphic below for quick reference during workout.