Wendler Wk 1 - Press, FS

Poliquin Step Ups 4x15 @ BW

VMO Squats 4x15 @ BW

Press 

2x5 @ 120# - 140#

150# x 5+ (12)

Front Squat

2x5 @ 170# - 200# 

225# x 5+ (7 or 8)

DB External Rotator 3x10 w/ eccentric @ 15#

DB Powell Raise 3x10 w/ eccentric @ 15# - 10# - 10#