10/10 – fast paced, strong.
Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×3
185×3
215×3
245×3
265×4 (PR)
190×10
190×10
190×12
L-Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
40×12
40×12
40×12
OH Rope Extension:
40×12
50×12
50×12
Rope Pushdown:
50×12
50×12
50×12
Single-arm Reverse Pushdown:
13×20
13×20
13×20
BB Curls:
45×20
45×20
45×20
45×20
45×20
45×20
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes