EMOM for 12 minutes:
Odd- Bench Press 5-7 tough
Even- DB Bent Over Row 8-10 – torso almost parallel to the floor entire set. No heaving reps.
DB Trap 3; 8-10 per arm, rest 1 minute b/t arms X 3 sets- load is slightly less than 10% of your 1 RM bench press.
DB External Rotation 8 per arm; rest 1 minute b/t arms X 3 sets.