Dumbbell Deadlift/Bent Over Row
4 sets
15 reps at moderate medium weight
12 moderate weight reps with 2 second hold at the top of bent row pull
10 heavy reps
8 heavy reps with 8 second hold at the top of bent row pull, 7 reps with with 7 second hold, 6 reps with 6 second hold, continue until yo...

Standing Dumbbell Strict press
15 light weight reps
12 moderate weight reps *if possible and able slightly increase weight
12 reps with 3 second negative (3 second count on descend) *slightly drop weight for this set
10 heavy reps then after 10 reps immediately drop to a lighter weight by about...

Pull aparts and face pulls combo
Accumulate 100 reps in between both movements. Use a band tension that will allow you to do at least sets of 25 reps at a time. Feel the burn!!

3 Rounds of
15 Dumbbell deadlifts
12 hang power cleans
9 thrusters
10 shuttle runs of 15 feet each way

Suggested weight 10-15 pounds. Rest as little as possible between reps and rounds. Stay moving!