A) 3 Sets
Banded Lat Pull Down x15
Seated Alt. DB Press x20 (10 ea.)
Active Lat Hang x15-20 sec
2 Sets
Turkish Get-up x2 ea. side
Overhead Plate Raise x12
B) Press
15-12-9-6
*Increase weight each set. First set should start at at least 50% of 1RM
rest 1 min
DB Bench Press x10
rest 1 min
C) 3 Sets, Ea. For Time Of:
3 Rounds
5 Hang Squat Snatch (Rx 95/65) (Rx+ 115/75)
9 Cal Row
rest 90 sec between each set
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