Empty bar : 10 overhead presses, 10 squats (2 deep breaths in between ea.)
Shrugs: 45lb. 20x
Open shrugs: 10lb. 2ox
Back to 10 presses, 10 squats
Some more open shrugs
10 presses (no lockout), 10 squats (no lockout)
20lb dumbbell jump squats did a total of 10
20lb. Dumbell curl and press
Zercher dumbell squats 20lb for 10?, 25lb. 8x, 30 or 35lb 3x
More curls and presses, yadda yadda..
Goblet squats: 60lb, 70lb, 80lb. 5x ea.
Farmer's walk/shrugs with 45lb. Dumbells 20 "laps" at maybe 12' ea.
I think that's it, then some core stuff. I forget some of the exact amounts on reps and such, but you get the idea.
Stronger everyday ;)
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