Sled Drag Rows 100 reps
Sled Drag Scarecrows 100 reps
Bend Over band pull aparts 100 reps
1 arm DB Row 4x10
40 pullups

LIFT

Bench + 90lbs Resistance Band
Warm warm warm work to 1RM (Video to be posted)

Bench 3x10 with 90lbs resistance band

Bench 3 board press 3x5 with resistance band

Ball Toss
5 sets 1 min off 1 min on. 12lbs medicine ball