11/16/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 3 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2 and 3.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, 

pause at the bottom for one second, and pause at

the top for one second.  

#3  Do one round of:

Tire Pull                       50 meters with 50 lbs in tire

Air Squat                      75 reps

Seated DB Sh. Press    25 reps

BB Row                        25 reps

BB Nosebreaker          20 reps

DB Hammer Curl         20 reps

REST ONE MINUTE

DB Hammer Curl        20 reps

BB Nosebreaker         20 reps

BB Row                       25 reps

Seated DB Sh. Press   25 reps

Air Squat                    75 reps

Tire Pull                      50 meters with 50 lbs in tire