9/30/24

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 Standing BB Shoulder Press

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

#3  Start a timer:

PART A

0:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side

1:00 - REST

2:00 - As many Burpees as you can, out of a total of 50 reps

3:00 - REST

4:00 - As many Pullups as you can out of a total of 50 reps

5:00 - REST

6:00 - DB Farmer's Carry as far as you can out of a total of 250 meters

7:00 - REST

8:00 - As many Air Squats as you can, out of a total of 100 reps

9:00 - REST

10:00 - As many American Kettlebell Swings as you can out of a total of 50 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Sledgehammer VS Tire          35 reps MINUS how many reps you did in PART A

Burpee                                   50 reps MINUS how many reps you did in PART A

Pullup                                    50 reps MINUS how many reps you did in PART A

DB Farmer's Carry                  250 meters MINUS how far you went in PART A

Air Squat                                100 reps MINUS how many reps you did in PART A

American Kettlebell Swing      50 reps MINUS how many reps you did in PART A