Warm up: 10 min

2 x 5 Cuban Press

2 x 10 Push Up

3 x 5 Wall Squat

30m Oh Walking Lunge

2 x 5 Squat ump

Then:

Man-Maker Ladder: 

10 reps @ 2 x 15# DB

8 reps @ 2 x 20# DB

6 reps @ 2 x 25# DB

4 reps @ 2 x 30# DB

2 reps @ 2 x 35#/40# KB

Then:

10x BO Row +

10x Curl +

10x Push Press

Five Sets @ 55-95#

Then:

Cool Down