Alternating:
Press 3-3-3 — Deadlift 5-5-5-5-5 (75% 1RM)
Then, three rounds:
10-15 dumbbell bicep curls each arm
20 back extensions
40-30-20 face pulls with a band
Presses, Deadlifts
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Alternating:
Press 3-3-3 — Deadlift 5-5-5-5-5 (75% 1RM)
Then, three rounds:
10-15 dumbbell bicep curls each arm
20 back extensions
40-30-20 face pulls with a band
135-155-155 (push presses and jerks)
275 deadlift