Banded Pull Apart - 15 reps
DB Bench Press - 15 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 BB Bench Press (regular tempo)
Work up to a heavy set of 2 reps.
Then take off 10% and do 6 more sets x 2 reps.
#2 Start a timer.
At 0:00, 4:00, 8:00, etc. do 5 reps each side of DB Ground to Overhead.
When you are not doing ground to overhead, in any order and any
combination, do:
Sledgehammer VS Tire - 20 reps each side
Seated DB Shoulder Press - 40 reps
Cable Row - 40 reps at 100 lbs
Goblet Squat - 60 reps
You are done when you finish all reps of sledgehammer, shoulder press,
cable row and goblet squat.
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