Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 BB Clean Grip Deadlift - 4 sets x 5 reps at 65% of 1RM
#2 DB Row - 4 sets x 5 reps each side
Same weight all 4 sets. Go heavy but keep good posture and technique.
#3 Do 5 rounds of:
0:00 - Run 100 meters in less than 20 seconds
1:00 - DB Thruster - 8 reps
2:00 - Cable Row - 8 reps at 100 lbs
Round 2 starts at 3:00. Round 3 starts at 6:00, etc.
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