Banded Pull Apart - 15 reps
DB Bench Press - 15 reps
Unweighted BB Back Squat - 10 reps
#1 BB Bench Press (regular tempo)
Work up to a heavy set of 3 reps.
Then take off 15% and do 5 more sets x 3 reps.
#2 This is continuous work. Do 4 rounds of:
Tire Flip - 5 reps (no jump through)
Run 200 meters
Bumper Plate Overhead Walk - 50 meters
DB Row - 12 reps each side
Pushup - 18 reps
Air Squat - 24 reps
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