10 DB Incline bench

10 Bent over row

10 Back extensions (on machine)hold a 10 or 25 lb plate

10 DB Bicep Curls

10 Lat Pull Down (Slow and 3 second pase at bottom)

10 MB Slams

10 Pull ups

10 Frog Hops

10 1 arm row push ups (on each arm)


3 sets of:
6 Power Cleans