Shoulder Press 6×4
Shoulder Press for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
Pendlay Row 6×5
Supinated grip. Work up each set for a 5RM.
Pendlay Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps
Pull-ups, Push-ups, and KB fun
4RFT
20 pull-ups
20 double KB front rack walking lunges (53/35; 10 ea leg)
20 push-ups
20 double russian KB swings