9/30/22

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  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  Do one round of:

24" Box Jump                           25 reps

Goblet Squat                             75 reps

DB Farmer's Walk                     250 meters

BB Nosebreaker                       40 reps

Tire Pull                                    2 minutes with 25 lbs in the tire

DB Ground to Overhead           40 reps each side