5/21/23

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 - 4 sets x 9 reps

Start light then try to add weight each set.

#2  Medicine Ball Wall Ball - 25 reps

      Tire Pull - 25 meters with 50 lbs in the tire

Then immediately begin, in any order and any combination:

DB Farmer's Walk - 200 meters

Close Grip Pushup - 80 reps

Sledgehammer VS Tire - 40 reps each side

Air Squat - 100 reps

Inverted Row - 60 reps

When you finish all reps of farmer's walk, pushup, 

sledgehammer, air squat, and inverted row, do:

      Medicine Ball Wall Ball - 25 reps

      Tire Pull - 25 reps with 50 lbs in the tire