Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Pausing Overhead Squat (in class)
5 Sets of 1 every 90s
*10 Second Pause in Bottom
*Build to a moderate load.
Conditioning (in class) 
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
*OHS and Dead’s should be doable unbroken. Mod 2x singles.