Quick and easy deload at home.
Strict Single-arm OH KB Press:
53×10
53×10
53×10
53×10
53×10
53×10
Standing Military Press (dowel):
purple ×30
Ultra-wide BTN Standing Military Press (dowel):
purple ×30
Straight-arm Side Laterals (superset with rear laterals):
reds ×30
Rear Laterals:
reds ×30
Front Laterals (dowel):
reds ×30
Curls (dowel – close, reverse, wide grips):
reds ×25-25-25
Pushdowns (dowel – wide, underhand, close, oh extension):
purple ×25-red ×25-purple ×25-red ×25
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 15 minutes