1/9/23

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  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 6 rounds of continuous work.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) DB Thruster - 10 reps

B) Cable Row - 12 reps

C) BB Nosebreaker - 15 reps

D) DB Hammer Curl - 20 reps

E) Tire Pull - 50 meters with 50 lbs in the tire

F) Run - 400 meters