11/22/22

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 - 4 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2, 3, and 4.  

#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  In 20 minutes, do as many rounds as you can of:

Tire Pull                                 25 meters (50 lbs in tire)

Seated DB Shoulder Press   15 reps

BB Row                                  15 reps

Plank (elbows and toes)       45 seconds

Air Squat                               25 reps

DB Shrug                               15 reps

BB Nosebreaker                    15 reps

DB Hammer Curl                 15 reps