Warmup: 20/20
Prehab: Shoulder & Back
Choose 3 of 5 for 3×10
*DB Rows
*Band pullaparts
*Face Pulls
*DB Laterals
*Plate Raises

Work: 1*2*3–Rotate between:
Bench Press (work to med-heavy eight, med-heavy five,  med-heavy triple respectively)
DB Complex (One-arm)–Swing, Row, HP Clean, Push Press, Squat
Light, Light, Light KB Stepups & 200m run