Sets 15 T Bar Rows | 150 lbs 15 T Bar Rows | 150 lbs 15 T Bar Rows | 150 lbs 15 T Bar Rows | 150 lbs

Sets 10 One Arm Lat Pull Down (Supinated Grip)s | 100 lbs 10 One Arm Lat Pull Down (Supinated Grip)s | 100 lbs 10 One Arm Lat Pull Down (Supinated Grip)s | 100 lbs 10 One Arm Lat Pull Down (Supinated Grip)s | 100 lbs

Sets 10 Bent Over Barbell Rows | 185 lbs 10 Bent Over Barbell Rows | 185 lbs 10 Bent Over Barbell Rows | 185 lbs 10 Bent Over Barbell Rows | 185 lbs

Sets 10 Lat Pull Downs | 150 lbs 10 Lat Pull Downs | 150 lbs 10 Lat Pull Downs | 160 lbs 10 Lat Pull Downs | 165 lbs

Sets 12 Dumbbell Bench Press | 100 lbs 12 Dumbbell Bench Press | 100 lbs 12 Dumbbell Bench Press | 100 lbs 12 Dumbbell Bench Press | 100 lbs

Sets 12 Cable Flyes | 80 lbs 12 Cable Flyes | 80 lbs 12 Cable Flyes | 80 lbs 12 Cable Flyes | 80 lbs

6 rounds, each round for time, of: 10 Single Arm Dumbbell Clean & Jerks, 50 lbs Row, 400 m Single Dumbbell Farmers Carry, 50 lbs, 100 m Resting 2 mins between each round.

Intervals Run, 8 km | 35:03

Sets 15 Dumbbell Shrugs | 120 lbs 15 Dumbbell Shrugs | 120 lbs 15 Dumbbell Shrugs | 120 lbs 15 Dumbbell Shrugs | 120 lbs

Sets 12 Dumbbell Shoulder Press | 40 lbs 12 Dumbbell Shoulder Press | 60 lbs 12 Dumbbell Shoulder Press | 70 lbs 12 Dumbbell Shoulder Press | 80 lbs

Sets 10 Dumbbell Lateral Raises | 20 lbs 10 Dumbbell Lateral Raises | 30 lbs 10 Dumbbell Lateral Raises | 40 lbs 10 Dumbbell Lateral Raises | 40 lbs

1000 Weighted Box Step-ups, 45 lbs, 20 in

Deck of Cards

10 rounds of: 10 Russian Kettlebell Swings, 1.5 pood 10 Kettlebell Goblet Reverse Lunges, 1.5 pood

Sets 10 Single Arm Dumbbell Thrusters | 20 lbs 10 Single Arm Dumbbell Thrusters | 30 lbs 10 Single Arm Dumbbell Thrusters | 35 lbs 10 Single Arm Dumbbell Thrusters | 35 lbs 10 Single Arm Dumbbell Thrusters | 35 lbs