SELECTION PRED

10min run/row/ski/ad

-

3x10 dislocate

-

DB complex: 10x of each @ 10-20#

LDBR + FDBR + Rev fly + curl + OHP

3rds rest some between

-

DB Complex 10-1 of all @ 2x25# DB

Bent row +upright row + curl + OHP + push up w/rows

-

10x dip + 5x pull up + 5x chin up

5rds

-

DBL KB complex: 

5x Bottoms up press + 10x SN + 15x swing @ 2x35# KB + 2x rope pull @ BW

4rds

-

10x push up every 30sec for 10min