3x3/4/4 DB Snatch w. 30/40/45
alt. Shoulder Circuit
alt. Band and Circle pull and press
4x12 DB Goblet Squat w. 50/60/65/70
alt. 4xface pulls w. 30
3x12ea DB DL w. 40/50/55
alt. 3x8ea lat pull down and bicep pull down w. 70/70/65
alt. 3x10 lower back extension
bike home. good lift before the trip upstate.