upper body blast.

roll, lots of rolling

KB warm up + pull ups

work up in sets of 5 with super set 5 pull ups to 135 OH press

work up in sets of three to 185 push press super set with one long pause chin up

3 x 8 @ 70 lbs DB bench

db play with the 20s for a while (oh press, curls4gurl,  bench press)

30-20-10 med ball slams super set with 10 ab wheelies @ 25lbs

1 set of as many med ball slams as i could muster (got 50)