A. DB shoulder press:

3x10 (each arm)

*** Between the sets perform 5-10 strict pull-ups. S1 = 5 slow negative pull-ups.***

 

B. 4 Rounds for time:

20 m 1 arm OH lunges 50/35 lbs

50 DU's

20 Wall ball shots 20/14 lbs

 

TC. 12 min.