Warm Up
Jump rope  2:00 Then 2 rounds: 12 lunge w/twist, 10 t-push-ups, 10 jump pull-ups, 2 Samson Stretch

Mobility
Wall Angels & Scarecrows - 5 Each Alternating

Workout

DB Overhead Press 4 x 8 (same weight as 9/17)

5 supersets, 2:00 rest:
DB Bench Press x 12 @  6-7RPE
Ring Row x 12  6-7RPE

Intermediate

DB Overhead Press 3 x 8 straight sets @ 7-8RPE

4 supersets, 2:00 rest:
DB Bench Press x 10 @ 6-7RPE
Ring Row x 10 @ 6-7RPE

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