Warm-up: 15 minutes
Bench Press: 5 sets of 6 @ 85%. Do 1 set every 3 minutes. Do 10 shoulder dislocates between each set of bench press. You should find that it actually gets easier to work your hands closer together as your sets increase.
6 rounds of:
6 upright rows - 6 power upright rows - 6 snatches - 6 presses - 6 bent over rows - 6 power upright rows.
A1. Straight bar skull crushers 3 x 8 (no rest)
A2. Dumbbell pull-over 3x 10 (no rest)
A3. Prone Cobra 3 sets of 1 minute hold (rest 1minute)