11/28/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2, 3, and 4.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep,

pause at the bottom for one second, and pause at

the top for one second.

#3  This is continuous work.  Do 3 rounds of:

Tire Pull                                 25 meters with 50 lbs in the tire

DB Hammer Curl                  20 reps (both sides at the same time)

Plank                                       60 seconds (elbows and toes)

DB Lateral Raise                   30-20-10 reps

Air Squat                                40 reps

BB Nosebreaker                     20 reps

BB Row                                   15 reps

Seated DB Shoulder Press    10-20-30 reps