FRIDAY workout

FRIDAYwarmup
2 rounds
1:00 cardio
10 arm circles both ways
5 db shoulder press + 5 push press + 5 push jerks
15 ring rows

10 min to work up to a heavy set of
3 barbell shoulder presses + 2 push presses + 3 push jerks

CIRCUIT
21-15-9 thrusters (95)
4-3-2 light rope pulls / rope climb

CIRCUIT
21-15-9
DB Bench Press
Barbell Hang Power Cleans (light rx clean)

EXTRAS
2-3 sets
8-12 single arm DB shoulder press, one knee on the ground.
15 seated band rows