Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2

 

• Dumbbell shoulder press

• Rope upright rows

• Seated dumbbell lateral raises

• Fixed barbell front raises 

• One arm dumbbell lateral raises

• Cable rear flys

• Shrugs
   

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   finish with the following 

    3 rounds​

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• Ski erg 200m 

• Rower 200m

• Battle ropes 30 seconds

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