Warm up: twist 30x, knee hugs 10x, quad hip 10x, yoga pushups 30x, inchworms 10x, alt toe touch 10x, jumping jax 100x
Dumbell farmers carry 100lb. total approx. 200'.
Alt. Deadlift/Box jump
Bar 10x/ 3
95lb. 8x /3
115lb. 6x / 3
135lb. 5x / 3
185lb. 3x /3 did that set 4x
Sand bag lifts 5 or 6 of various sizes. Lift onto 3' platform then push off. A warmup set, then 2 timed sets. First set 55 sec. Second set 35 sec
100lb bag carry 200' (approx.) Dropped the bag about 4 times
Dumbbell presses 20lb, 25lb, 30lb, 35lb, 40lb 3x
Hammer curls 20lb, 25lb, 30lb 10x, 35lb 8x, 40lb 7x
25lb plate raises 100x
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