Monday

A. Over Head Squat- 3 x 3; rest 90 sec- 80% effort

B1. Press- 3 x 5; rest 10 sec

B2. KB Swings- 3 x 21; rest 3 min

C. Sit Ups- 100 for time

D. DB External Rotation @ 3010- 3 x 10/arm