Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Pushup - 15 reps (not hand release)
Air Squat - 15 reps
#1 Standing BB Shoulder Press
Work up to a heavy set of 3 reps.
Then take off 10% and do 2 more sets x 3 reps.
#2 In any order and any combination, do:
1 Arm BB Row - 20 reps each side
Seated DB Alternating Shoulder Press - 20 reps each side
Walking Lunge - 20 reps each side
Cable Row - 40 reps at 100 lbs
Medicine Ball Wall Ball - 40 reps
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