8/30/22

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

4 sets x 9 reps

Start somewhat light then add weight each set.

#2  With a partner, in 15 minutes, do as many rounds 

as you can of:

DB Thruster                                     16 reps

24" Box Jump                                   8 reps

DB Row - 12 reps each side            12 reps

Bumper Plate Overhead Walk       50 meters

Standing BB Shoulder Press          12 reps

Standing BB Curl                            16 reps

Sledgehammer VS Tire                   8 reps each side

Only one partner is working at a time.  Alternate exercises.

Partner A does thrusters, then Partner B does box jumps.

Partner A does rows, then Partner B does overhead walk.

Partner A does shoulder press, then Partner B does curls.

Partner A does sledgehammer, then Partner B does thrusters, etc. 

60 lbs or heavier for DB Rows.