Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 Standing BB Shoulder Press - 4 sets x 9 reps
Start light then add weight each set.
#2 In 12 minutes, do as many rounds as you can of:
Plate Pull - 40 feet
Double Under - 30 reps
Sledgehammer VS Tire - 10 reps each side
DB Thruster - 15 reps
DB Row - 10 reps each side
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