DB Row - 6 reps each side (light weight)
DB Incline Bench Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 Standing BB Shoulder Press - 5 sets x 3 reps with a 2 second PAUSE
at the top of each rep. Same weight for all 5 sets.
#2 Do one round of:
Plate Pull - 80 feet
DB Thruster - 25 reps
REST one minute
Double Under - 60 reps
Cable Row - 25 reps at 100 lbs
REST one minute
American Kettlebell Swing - 40 reps
DB Lateral Raise - 25 reps
(continuous work)
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