Sunday - 3 rounds of the following: over approx. 60 yd. course, drag sled w/ approx. 60lb. gravel bag, then bearhug carry the bag, then farmers walk w/ 2x75lb., jog to grass, sprint 100 yds., then jog back. Gasp, groan, then repeat....
Monday - DL 3x10 at 275 (last set definitely not fun...), shrug 3x5 at 225, DB bench 4x10 at 55, 2x20 cable press down/curl. Finished with some band work for my shoulder.
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