DB Reverse Fly - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 BB Bench Press
Do as many warmup reps and sets as you like.
Work up to a max single.
No drop sets.
#2 Do 3 rounds of:
Run 200 meters
DB Farmer's Walk - 100 meters
Plank - 40 seconds (elbows and toes)
Double Under - 30 reps
Goblet Squat - 20 reps
BB Row - 10 reps at 135 lbs
BB Thruster - 3 reps at 135 lbs (PAUSE 2 seconds TOP and BOTTOM of each rep)
(continuous work)
#3 With a partner, do 150 total Hand Release Pushups.
Only one partner is working at a time. Divide up the reps however you like.
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