Thursday May 3rd -Shoulders and Arms

Warm up/Prehab

Super Sets: 3 Sets of 10, unless otherwise noted

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1 Arm Press

Lateral Raise

Upright BB Row

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1/4 Laterals

Lying Rear Delt Lifts

Wall Ball

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Close Grip Bench Press

Skull Crushers [3x 15] (1 DB per arm, alternating)

Bench Dips

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BB Curls

Alt. Hammer Curls

Concentration Curls [2x 6 -max weight for 6 reps]

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Tabata Abs x 3

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Cardio: Feel free to put this in before or after, or in the evening.... wherever you have time. Remember the weight portion isn't always super fast, so concentrate on being ready to move from one station to the next without wasting time in between. If you're waiting on equipment, start on some ab sets.

25 min:

Pick 3, complete all three as many times as you can in the 25minute workout.

• Skipping x 60 seconds
• Running Stairs
• Sled Pull
• Running Stairs weighted
• Burpees x 5
• Partner pass with med ball (receive/pass with dynamic jump)

Cool down.... water.... stretch!