Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Thruster - 10 reps
#1 Seated DB Shoulder Press - 3 sets x 12 reps
Same weight all 3 sets.
#2 This is 3 rounds of continuous work:
BB Push Press - 5 reps
Pullup - 8 reps
DB Bench Press - 11 reps
DB Row - 14 reps (7 reps each side)
DB Lateral Raise - 17 reps
Air Squat - 20 reps
DB Farmer's Walk - 50 meters
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