Warmup: 20/20 Work: 15 rounds of 3-5 shoulder press (only use 5s, 10s and 25s) 3-5 barbell rows (135/95/65/45) 3-5 ring/rope rows or chinups (deadhang) 3-5 ball slams or kb swings 2 shuttle runs
C’est tout.
Talk with a coach about your goals, get the plan to achieve them.
Take the first step towards getting the results that you want!