For Time:
60 Bench Press 115/75
50 DB Box Step Ups (1 DB 50/35
40 Back Squats 115/75
30 DB Snatch
20 S2OH
10 single DB devils press
The weight should be something you can move in big sets.
Then..
Abs & Tris
3-4 Sets:
10/10 Single DB tricepskick backs
20 Overhead banded tricepsext
:30 Front Plank
10 V-ups
10 Tuck crunch
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