Dynamic warmup (10 min)
Back Squat - 3x20; light to moderate. take your time on the 20 reps
Seated DB Press - 4x15
Incline DB Curls - 3x12 each
Skullcrushers - 4x15
Lateral Raise + Front Raise - 3x10 each
DB Reverse Fly - 3x15
Barbell Complex
a. 40 reps; 8x Bent Over Row, 8x Hang Clean, 8x Push Press, 8x Hang Clean, 8x Bent Over Row.
b. Do not set the BB down until complex complete; recommend using hookgrip
c. repeat 3 times with 3-5 min rest. RX: 135#/Scaled: 95#
Static stretch (10-20 min)