6/10/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

BB Row                 50 reps (you pick the weight)

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Suitcase Carry                    200 meters (one DB, 100m each side)

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side