8/25/23

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

Same weight all 4 sets.

#2  Do 3 sets of:

DB Reverse Fly - 12 reps

DB Lateral Raise - 12 reps

DB Front Raise - 12 reps

One set is 12 reverse flies, then 12 lateral raises, 

then 12 front raises, without setting the weight down.

#3  Do 2 rounds of:

Sledgehammer VS Tire            15 reps each side

DB Thruster                             30 reps

DB Row                                    30 reps each side

DB Bench Press                       30 reps

Pullup                                       30 reps

American Kettlebell Swing       30 reps

Tire Pull w/ 25 lbs in tire           60 secs, as far as you can