9/10. Strong pressing.
Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×3
195×3
220×3
245×4 (PR)
170×10
170×10
170×10
170×10
170×12
Arnold Presses:
100×8 (PR)
80×8
70×8
Strict L-Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
30×12
30×12
30×12
OH Rope Extension:
30×10
30×10
30×10
Rope Pushdown:
30×10
30×10
30×10
Single-arm Underhand Pushdown:
13×10
13×10
13×10
JM Press:
45×20
45×20
45×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes