A. Bench Press or DB Chest Press; 5 sets of 5 reps, working up to a near max set of 5 (after 2-3 warm up sets, all sets of 5 should be tough)
B. One Arm DB Row; 3 sets of 10-15 reps- should be tough for all reps but doable
C. 3-5x
10 Pushups
15 KB Swings
100' Sled Drag- 50' forward, 50'backward- 135-270#.... must be able to keep feet moving at reasonable pace for each set, increase loads per set if you want but don't decrease!
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