5/10/25

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 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

#2  Do 4 rounds of:

DB Reverse Fly           10 reps

DB Lateral Raise         10 reps

Plate Front Raise        10 reps

REST between rounds. 

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

BB Row                50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side