5x8 FtSq w. 45/95/135/145/135

3x10 Lower Back Extension w. 10
alt. 3x10 Tricep pulldown w. 35/40/40
alt. 3x10 Seated Row w. 35/45/55

3x5ea DB Snatch w. 45/50/50
alt 4x2ea Press and Pull with Circle and Band
alt. 4x10 ea Shoulder Circuit with Blue Band

6x10 BB DL w. 45/95/135/185/200/185
alt. 4x10ea SL Squat w. 0/15/20/20

3x10 Curls w. 15/17.5/15
alt. 3x10 Incline DB Bench w. 25/30/30
alt. 3x20 v-ups w 5/5/5

5fr/4k/3bk/2im/1fr

8x100 im,bk,br,fr x2 on 1:40

3x200 Rotating fast 100 fr on 2:40

wd~2900

4x8 ft sq w. 45/95/115/135/155(135)
3x10ea Shoulder Circuit

4x10 Shoulder Press on Swiss ball w. 15/15/17.5/20
alt. 4x10ea I’s, T’s, Y’s

3x10 Sq Rows w. 30/35/42
alt. 3x10 Lower Back Extensions w. 0/6/6

3x3ea DB Snatch w. 40/50/55
alt. 4x3 each Bands and Circles

5x10ea BB DL w. 45/95/135/185/205
w. 3x10ea SL Squat w. 0/15/20

Just a quick lift before Uprising.

Really excellent work on the last DL set.