7/10.
Strict Military Press (training max: 250):
45×20
45×20
45×20
80×10
100×10
120×8
140×5
160×5
185×5
210×7
135×10
135×10
135×10
OH DB Presses:
65×10
65×10
65×10
Strict L-Laterals:
35×12
35×12
35×12
Strict Laterals (elbows locked):
20×12
20×12
20×12
Rear Delt Flye Machine:
100×12
110×12
120×12
OH Rope Extensions:
50×12
60×12
70×12
Single-arm Cable Extensions:
20×12
30×12
40×12
V-bar Pushdowns:
60×12
70×12
80×12
Wide-grip Pushdowns:
80×12
80×12
80×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 40 minutes