DB Reverse Fly - 12 reps
Seated DB Shoulder Press - 12 reps
Goblet Squat - 12 reps
#1 Standing BB Shoulder Press
Do as many warmup reps and sets as you like.
Then do 5 sets x 6 reps at the same weight.
#2 Start a timer.
At 0:00, 4:00, 8:00 etc. do Tire Pull for 30 seconds
At 2:00, 6:00, 10:00 etc. do Seated DB Shoulder Press - 12 reps
When you are not doing tire pulls or shoulder presses, in any
order and any combination, do:
Air Squat - 75 reps
BB Row - 50 reps
BB Nosebreaker - 50 reps
BB Curl - 50 reps
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