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 - 5 sets x 6 reps
Set 1 - 6 reps at 90% of your top weight for today
Set 2 - 6 reps at top weight for today
Sets 3,4+5 - 6 reps back down at 90%
#2 Do 3 rounds of:
DB Lateral Raise 12 reps
EZ Curl Bar Bicep Curl 12 reps
EZ Curl Bar Nosebreaker 12 reps
REST between rounds.
#3 With a partner, do 3 rounds of:
Tire Pull 25 meters (you pick the weight)
BB Row 15 reps
Burpee 25-20-15 reps
Sledgehammer VS Tire 10 reps each side
DB Farmer's Carry 50 meters
Medicine Ball Wall Ball 15-20-25 reps
Only one partner is working at a time.
Partner A does tire pull for 25m then Partner B does tire pull for 25m.
Partner A does bb row for 15 reps, then Partner B does bb row for 15 reps, etc.
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