DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Standing BB Shoulder Press - 4 sets x 8 reps
Start with a moderate weight, then add weight each set.
#2 Start a timer.
At 0:00, 6:00, 12:00 etc. do:
Tire Pull - as far as you can in 30 seconds with 50 lbs in tire
At 3:00, 9:00, 15:00 etc. do:
American Kettlebell Swing - 15 reps
When you are not pulling the tire or doing kettlebell swings,
complete 2 rounds of:
DB Thruster - 25 reps
DB Row - 20 reps each side
DB Bench Press - 25 reps
Air Squat - 50 reps
DB Farmer's Walk - 150 meters
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