DB Reverse Fly - 10 reps (light weight)
Seated DB Shoulder Press - 10 reps (light weight)
Air Squat - 10 reps
#1 Standing BB Shoulder Press - 4 sets x 8 reps at 65% of 1RM
#2 Tire Pull - 50 meters with 50 lbs in the tire, then immediately
begin 3 rounds of:
DB Shrug - 20 reps
Plate Pull - 40 feet
Medicine Ball Wall Ball - 15 reps
DB Lateral Raise - 15 reps
BB Curl - 12 reps
BB Nosebreaker - 12 reps
(this is continuous work)
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