9/12/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 rep (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  Plate Front Raise - 3 sets x 15 reps

Same weight all 3 sets.  

#4  Tire Pull (25 lbs in tire)                         75 meters

Then, in any order and any combination, do:

DB Row                                                     60 reps each side

24" Box Jump                                            60 reps

Goblet Squat                                             100 reps

Bumper Plate Overhead Walk                    300 meters

Run                                                           1000 meters

Then do Tire Pull (25 lbs in tire)              75 meters