12/10/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight, then add weight for

sets 2, 3, 4 and 5.  Try to finish heavier than your top

set from 12/4/22.

#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  Tire Pull - 50 meters with 50 lbs in the tire, then

immediately begin 3 rounds of:

BB Row - 16 reps

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 8 reps each side

Seated DB Shoulder Press - 16 reps

BB Curl - 16 reps

Air Squat - 32 reps

Close Grip Pushup - 16 reps (thumbs about 2" apart)

As soon as you finish the 3 rounds, do:

Tire Pull - 50 meters with 50 lbs in the tire