10/1/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for the day

Set 2 - 16 reps at top weight for the day (moderately heavy)

Set 3 - 16 reps back down at 90%

Leave room to go heavier on 10/7. 

#2  Do 3 rounds of: 

EZ Curl Bar Nosebreaker - 16 reps

Standing BB Curl - 16 reps

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

Pullup                  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

✅ 10/1/25 3:45pm