Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press with a 2 second PAUSE at the bottom of each rep
5 sets x 6 reps
Start light then try to add weight each set.
#2 Start a timer.
At 0:00, 4:00, 8:00 etc. - Tire Pull - as far as you can in 30 seconds
At 2:00, 6:00, 10:00 etc. - Medicine Ball Wall Ball - 12 reps
(50 lbs in the tire)
When you are not doing tire pull or wall balls, in any order
and any combination, do:
American Kettlebell Swing - 50 reps
Inverted Row - 50 reps
Air Squat - 100 reps
Seated DB Shoulder Press - 50 reps
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