4/15/23

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  Standing BB Shoulder Press 

Work up to a heavy set of 4 reps.

Then take off 10% and do 5 more sets x 4 reps

#2  Start a timer.  At 0:00, 3:00, 6:00, etc. do 

15 reps of Medicine Ball Wall Ball.  

When you are not doing wall balls, in any order

and any combination, do:

Sledgehammer VS Tire               30 reps each side

Double Under                               120 reps

American Kettlebell Swing        45 reps

Close Grip Pushup                      60 reps

Cable Row                                    60 reps