Training: Shoulders

4 SETS AB Wheels: 30 reps

SPEED WORK BENCH PRESS: 9×3
Close grip: 3 reps
Medium grip: 3 reps
Wide grip: 3 reps
Face Pulls: 20 reps
*9 sets Total
x 155lbs

5 SUPERSETS
Behind the Neck Press: 20 x 135lbs
Rep Progression Ts and Arrows: 15lbs
*1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SUPERSETS
Behind the Neck Pullups: 10 reps
Reverse Barbell Shrugs: 20 x 155lbs

3 SUPERSETS
Arnold Press: 12 x 60lbs
Dumbbell Side Lying Laterals: 15 x 25lbs

FRONT SQUAT
10 second count pause worked up to 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

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