General Warm Up 10 Min Cardio of choice
2×5 Wall Squat
2×10 Air Squat
2×5 Shoulder Dislocate
25 Cable Lat Pull Down (can use PVC Pipe and band)
25 Banded Pull Apart
25 Dumbbell Bench Press
25 Reverse Fly (rear delt)
4 Rounds
Use light enough weight to complete 25 reps unbroken
100 ManMakers For time
Beginner use 15 lb dumbbells
Intermediate use 20 lb dumbbells
Advanced use 25-30 lb dumbbells
Cool Down 10 Min Cardio @ moderate pace