DB Reverse Fly - 10 reps (light weight)
Seated DB Shoulder Press - 10 reps (light weight)
Air Squat - 10 reps
#1 Seated DB Shoulder Press - 5 sets x 6 reps
Same weight all 5 sets. Try to go heavier than 6/12.
#2 This is continuous work. Do 4 rounds of:
Run 200 meters
Goblet Squat - 20 reps
Tire Pull - 25 meters with 50 lbs in tire
DB Farmer's Walk - 100 meters
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