DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Standing BB Shoulder Press - 5 sets x 6 reps
Start with a moderate weight then add weight each set.
#2 Start a timer.
At 0:00, 4:00, 8:00, etc. - Run 150 meters
At 2:00, 6:00, 10:00, etc. - Tire Pull as far as you can in 30 seconds
When you are not running or pulling the tire, in any order and any
combination, do:
Burpee - 60 reps
DB Row - 60 reps (60 lbs or heavier)
You are done when you finish all reps of burpee and row.
Tire Pull is walking backward, 50 lbs in the tire.
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