Sled pulls
2 plates x 50 yards x 6-8? trips
Alternating forward and backward
I warmed up with these because my legs and low back are a little sore from Wednesday. Yes, 225 for 50 reps made me sore because usually I don't do anything over 20 reps. I got some blood into those muscles and my heart rate elevated. Warm up complete.
Speed bench
Double red minis
Plus one chain (I'll add another next week, another the week after, then start over again maybe bumping up the weight)
185x3x8 sets
JM press
185x10x5 sets
Triceps rope
6x10
Banded rear delts
5x20