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Wednesday, May 28, 2025

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.

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