A) 4 way Shoulder Shocker
:30 on :20 off
1 set 3 laps (goal 10 reps each)
BB 95/65 DB 15/10
BB Strict press
DB Front Raises
DB Lat raise
90/90 Elbow rotation + overhead (watch video)
B) Power Building
2 laps
OH Squat option: Back squat
Lap 1 walking lunges no weight
Lap 2 Russian twists 20/15
7 OH or back squats 50%
20 walking lunges (Lap 2 Russian twists)
Rest :30
5 OH or back squats 60%
20 walking lunges (Lap 2 Russian twists)
Rest :30
3 OH or back squats 70%
20 walking lunges (Lap 2 Russian twists)
Rest :30
C) Finisher
5 rounds for time
12/10 cals
10 TTB
200 meter run
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