Squat + Shoulders

Bike: 3 Minutes Walking Lunges: 200ftGDH: 15 RepsSquat: 25 x 45lbs, 10 x 135lbs, 5 x 225lbs, 3 x 315lbs, 1 x 385lbs, (2) 1 x 405lbs

Sumo Deadlift: 6 Sets: (2) 1 x 315lbs, (2) 1 x 385lbs, 1 x 405 lbs, 1 x 405lbs missed ( did not lock it out) 

6 Sets: ISO Shoulder Push Press / Reverse: 25 x 45lbs,

BB Shoulder Shrug / Reverse: (6) 135lbs

Alternating DB Shoulder Press: (3) 30 x 45lbs, (3) 30 x 55lbs

DB Shrug & Squeeze: 25 Reps: 40lbs, 50lbs, 60lbs, 50lbs, 40lbs

ABs: 3 Sets: Weighted Decline Push Crunches: 15 x 40lbs, Deficit Decline Crunch

ABs: 3 Sets: Weighted Decline Push Crunches: 15 x 40lbs

Deficit Decline Crunch: 15 Reps 

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