10 PVC dislocates
10 Behind the neck press
10 Overhead squats
500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups.
Build to a 5RM weighted pull-up, then complete 2 sets of max strict pull-ups without weight.
Barbell extras: build to a 5RM Push Jerk
Barbell extras: build to a 3RM Split Jerk