TRAINER, UPPER
8 min abs (toe planks, weighted side planks, V ups, etc.)
bench 40# 1x8 ... 60# 1x6 ... 80# 1x4 ... 100# 1x2
standing cable wood chops 20# 1x15 ... 25# 1x13 ... 30# 1x11 ... 35# 1x9
cable rope rotation 25# 4x15
18kg kb gorilla rows - pushup on kb - DL - farmers carry 5yd - repeat ea. 5 yd for 25yds then farmers carry 25yd back
5 flights of stairs x 3 up and down
repeat 3x
treadmill sprint 45 / 15 / 45 for 5 min @ 8.8mph