Bare 5 Fit Protocol

Workout 6: Strength

5 Alternating sets of 10 reps each:
Front Squat 45,105,145,
145,165
Deadlift 45,135,185,255,275

Overhead Press
10 reps: 45,85,105
5 reps: 120 (4),130 (0), 110, 110

4 Alternating sets of 10 reps each (w/ Keiser):
One Arm Cable Row 45,55,57.5,57.5
One Arm Cable Push 45,55,57.5,57.5

Followed this with a little bonus arm and shoulder work:

BB Bicep Curl with Chains (video)
4 sets of 6-10

BB Overhead Press with Chains (video)
2 sets of 10

DB Lateral Raise 2 sets of 20,15

Overhead Rope Extension 4 sets of 9-12