5/3/24

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 - 5 sets x 8 reps

Try to add weight each set.

#2  Do 4 rounds of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

#3  Do 4 rounds of:

Tire Pull (walking backward)        60-50-40-30 seconds (you pick lbs)

DB Farmer's Carry                        50-100-150-200 meters

24" Box Jump                               20-16-12-8 reps

Regular Pushup                            24-28-32-36 reps

BB Row                                         20-16-12-8 reps

Medicine Ball Wall Ball                 16-20-24-28 reps