OHP Day

A. OHP
Band pull aparts
2x20
Band push downs
2x20
Bar weight x 15
95x10
145x5
165x5
190x9

B. Seated Lateral Raise
3x20

C. Seated DB Cleans
3x15

D. Single Arm Lat Pulldown
3x20

E. Hammer Strength Row
3x10

Squat Day

A. Squats
Bar weight x 20
135x10
225x8
300x5
345x5
395x10

B. Sled Drags
135lbs
15 sec drag x 15 sec rest
10 rounds