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 12/10/22.
#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 In any order and any combination, do:
Goblet Squat - 60 reps
DB Hammer Curl - 60 reps
Close Grip Pushup - 60 reps (thumbs 2" apart)
Then do Tire Pull - 100 meters with 50 lbs in the tire
After you finish the tire pull, immediately begin, in
any order and any combination:
Medicine Ball Wall Ball - 60 reps
BB Row - 60 reps
DB Nosebreaker - 60 reps
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