Standard Warmup

5 minute row

40 arm raises

10 arm circles

leg swings

Set

Back Squat

30 @ 95

20 @ 135

10 @ 175

5 @ 225

3 x 10 heavy row @ 100/110/120

5 x 10 Upright row 50/60/70/80/80

3 x YTWL’s

3 x shoulder raises

3 x SA DB Row 65

1 x back fly’s

3 x Lat pulldowns 100/115/130

Cooldown

Ab set

planks

sauna