5/28/25

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 - 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.