upper body blast

roll stretch hang

KB warm up + pull ups

KB clean and press ladder 1-5 @ 24kg then 1-5 @ 32kg (super set with same rep scheme pull ups)

db bench alternating arm 3×10 @ 80, 2×8 @ 85

run on tread mill for 10 min @ 4% grade, walk on treadmill for 10 min @ 11% grade