Monday, March 25th
Superset
Pull up – 2 sets of 5
Military Press – 2 sets of 5

One arm swing – 5 sets of 20, switching hands every rep

Weighted knee raise, 3 sets of 8

Friday, March 29th
Floor press – 3 sets of 10
Renegade Row – 2 sets of 5
Bent over row – 2 sets of 12
Pistol squat – 3 sets of 5
Embedded static Goblet squat – 1 set to failure
6 minutes of swings