First time? Check out the Training Guide
A) Farmer Carry
3x trips of ~50ft @ 90% of max effort
*You can use dumbbells, a trap bar, or farmer carry handles if you have them. Try to go as quickly as possible, as allowed by the load.
B) Dumbbell Bench Press
4x20
60 sec rest
Load will be dictated by this short rest period. It's a lot of reps, so plan accordingly!
C) Rolling Dumbbell Tricep Extension
4x10 demo
*60s rest
Be careful not to turn this into a close-grip dumbbell bench press. You should be making a similar motion to the skull crusher.
D) Sir Charles Lateral Raise
3x10 demo
E) Band Tricep Pushdown
Accumulate 100 reps demo
DEVELOPMENT:
1. Cold shower first thing upon waking, as always! BUILD DISCIPLINE!