1/3/23

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  Standing BB Shoulder Press - 6 sets x 4 reps

Start with a moderate weight, then add weight

for sets 2-6.

#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  This is continuous work.  Do 2 rounds of:

Tire Pull - 50 meters with 50 lbs in the tire

Run - 400 meters

DB Hammer Curl - 25 reps

BB Nosebreaker - 25 reps

BB Row - 25 reps

DB Thruster - 25 reps