Lift

On Every 2nd Minute For 20 Minutes Perform:

Split Jerk (2)

Strength

Superset 3 Sets (Ascending Weight) of:

12/Side SA DB/KB Bent Over Row

12 DB/KB Shrugs

12 Seated Bent Over Flies

12 Banded Face Pulls

Accessory

6 Sets of:

20s Weighted Hanging Knee Raise Hold