• Work up to a heavy 1 rep Bench + medium Bands
  • Work up to a heavy (set of 10) Push Press *start light weight and work up to your heaviest set of 10
  • DB Tricep roll backs 3x15
  • Banded overhead tricep ext 3x20
  • Banded bicep curls 3x20
  • Banded shoulder side raises 3x15

Then 2-3 rounds of:

*Partner up if possible, one partner completes burpees while the other does the farmer walks. (If you dont have a partner do burpees for 40secs) REST WELL after each round

  • 150ft farmer carry
  • burpees

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