Warmup - Do 2 rounds of:
Pushup - 10 reps (not hand release)
DB Reverse Fly - 10 reps (light weight)
Unweighted BB Thruster - 10 reps
#1 Do 4 rounds of:
BB Row - 12 reps
Seated DB Shoulder Press - 12 reps
#2 In 12 minutes, do as many rounds as you can of:
DB Farmer's Walk - 100 meters
DB Squat - 15 reps
EZ Curl Bar Nosebreaker - 12 reps
DB Row - 9 reps each side
BB Clean Grip Deadlift - 6 reps at 90% of Clean 1RM
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