1/21/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Start with a moderate weight, then add weight 

each set.

#2  In 10 minutes, do as many rounds as you can of:

DB Farmer's Carry - 50 meters

Standing BB Shoulder Press - 15 reps

Cable Row - 15 reps

Air Squat - 25 reps

THEN do Tire Pull - 50 meters with 50 lbs in the tire

THEN do 10 rounds of:

Pullup              1-2-3-4-5-6-7-8-9-10 reps

DB Thruster   10-9-8-7-6-5-4-3-2-1 rep