Deadlifts: 5 x 5
Circuit 5 consecutive sets, no rest between each exercise, 45-1 min rest sec rest after lunge:
20 push up
20 sit up
20 KB swings
20 walking lunge
20 battle rope per arm
3 x giant set x 10 rep:
DB Row / face pull / inverted later
Run easy 1 mile on treadmill @ 8 min mile
Delts huge