A) Every 2.5 minutes x 6 sets:

– 3 deadlifts @ 80-85%

– 3 bench press @ 80-85%

 

B) 3 sets for quality:

– 20 alternating weighted walking lunges

– 10/side bent over DB rows

 

C) 3 sets:

– hand over hand vertical sled pull x 1 length

– 20 tricep band push downs

– 10 DB delt triad (front, lateral, military)