12/4/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

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

Start with a moderate weight, then try to add weight

for sets 2, 3, 4 and 5.

#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:

BB Row - 65 reps

Medicine Ball Wall Ball - 65 reps

When you finish the rows and wall balls, 

immediately begin, in any order and any combination:

Tire Pull - 125 meters with 50 lbs in the tire

Seated DB Shoulder Press - 65 reps

When you finish tire pull and shoulder press,

immediately begin, in any order and any combination:

DB Hammer Curl - 65 reps

BB Nosebreaker - 65 reps