Trap Bar Deadlifts or sumo deadlifts if you don’t have the necessary equipment : 10,8,6,6,4
DB Hammer Curls x 10 (done in between sets of deadlifts)
Floor DB Bench x10. Slow and controlled. (lay on ground, palms facing feet)
1 arm DB Row x6-8 each arm. Slow and controlled.
Alternating Single Leg Toe To bar x 10
Row or Air Assault or Ski Erg Sprint: 5 x :30 on, :90 rest