6.4

Spoto Press ­ 5RM

Pendlay Row - 3x8 (pause at chest)

Close Grip Incline Bench Press - 3x8 (you can use dumbbells - make sure the dumbbells are in a neutral position and touching. Don't let them separate ) - go heavy!

Weighted Pull-Up - 3x8

Barbell Shrugs - AHAP - 3x20

Reverse Curls - 3x12

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100 t2b - every 25 perform 10 KB windmills per side + 10 burpees

However you scale the reps for T2B - partition out the windmills and burpees to accumulate at least 4 sets.