7/8/23

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

1 set x 14 reps

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Try to add weight each set.

#2  This is 4 rounds.

BB Deadlift                           18-13-8-3 reps

DB Bench Press                    15 reps each round

BB Row                                 15 reps each round

DB Thruster                         8-13-18-23 reps

Tire Pull (25 lbs in tire)      40 seconds, as far as you can

Sledgehammer VS Tire      8 reps each round

REST one minute between rounds.