8/12/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press 

3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3.

#2  This is 6 rounds of continuous work.

Standing BB Shoulder Press         10-9-8-7-6-5 reps

DB Row                                            8 reps each side, each round

Air Squat                                         15-18-21-24-27-30 reps

Sledgehammer VS Tire                  5 reps each side, each round

Round 1 is 10 shoulder presses, 8 rows, 15 air squats, 5 reps sledgehammer.

Round 2 is 9 shoulder presses, 8 rows, 18 air squats, 5 reps sledgehammer.

Round 3 is 8 shoulder presses, 8 rows, 21 air squats, 5 reps sledgehammer, etc.