1/15/23

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  Seated DB Shoulder Press - 4 sets x 12 reps

Start with a moderate weight and then add weight

each set.

#2  This is continuous work.  Do 3 rounds of:

Tire Pull                                        25 meters each round 

DB Waiter's Walk                        50 meters each round 

Cable Row                                     12-18-24 reps

Standing BB Shoulder Press       24-18-12 reps

DB Hammer Curl                         24-18-12 reps

DB Thruster                                  12-18-24 reps

For the tire pull, put 50 lbs in the tire.

For the waiter's walk, use two DB's.  One is overhead, 

one is by your side.  switch hands at 25 meters.