8/13/23

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  Standing BB Shoulder Press

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

1 set x 2 reps

Try to add weight each set.

#2  Do 3 rounds of:

Goblet Squat - 20 reps

BB Nosebreaker - 15 reps

Then immediately begin 3 rounds of:

Burpee - 15 reps

DB Farmer's Walk - 100 meters

Then immediately begin 3 rounds of:

BB Push Press - 15 reps

DB Hammer Curl - 15 reps

Then immediately begin 3 rounds of:

Pullup - 15 reps

Tire Pull - 45 seconds, as far as you can w/25 lbs in tire