Happy Birthday Sam Ray!
A) Every 2 minutes for 10 minutes (5 sets)
3 Pause Back Squat (2-3 sec pause at bottom)
Spend 4 minutes warming up to starting load. Increase load for sets 1-3, then maintain same load for sets 4 & 5.
B) Every :90 for 9 minutes alternate between (3 sets each):
14 DB weighted step-up (20/18″)
5-10 Weighted ring dip
Mobility:
1 minute pec mash w/ lax ball
1 minute scap mash w/ lax ball
1 minute straddle
