10/19/25

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 - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for the day

Set 2 - 12 reps at top weight for the day (moderately heavy)

Sets 3+4 - 12 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 12 reps

Standing BB Curl - 12 reps

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Pullup                                  12 reps

Burpee                                 20-16-12 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        12-16-20 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 12 pullups, then Partner B does 12 pullups, etc.

✅ 10/20/25 4:45 pm