before beer drinking

1) 8 rounds
3x push press
5x shoulder stretch
Ash- 55,60,65,70,70,70,70,70
Conrad- 95,105,115,115,125,125,125,125

2) 6 rounds
3x squat cleans
2x jumping lunges
Ash- 55,55,55,55,55,55
Conrad- 125,135,145,145,145,145

3) 6 rounds
4x weighted lunges
8x pull ups / 8x ring rows Ash
Ash- 2 x 25# kb
Conrad - 2 x 44# kb

4) 6 rounds
5x Slashers 44#/25#
8x good mornings 65#/35#
5x standing russian twists 44#/25#
10x supermans