4/21/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  Standing BB Shoulder Press 

Work up to a heavy set of 4 reps.

Then take off 10% and do 5 more sets x 4 reps.

#2  This is 3 rounds.

DB Row                                      20-16-12 reps each side

DB Bench Press                         24-20-16 reps

DB Ground to Overhead             20-16-12 reps each side

Run                                             100-200-300 meters

Tire Pull w/ 50 lbs in tire            30-40-50 seconds

Burpee                                        10-20-30 reps