Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20
10 Minute EMOM
10 Swings
:10 Plank
Bench Press
5 x 5
Working up to a heavy set of 5 then perform a drop set, dropping the weight at least 5 times
Dips 4 x 6-8
Front Plate Raises 4 x 10-12
Barbell Curl 4 x 10-12
Rear Lateral Raises 4 x 10-12