1 Mile WU – 7:44

Shoulder Work – Did an old school lifting session since a friend that competes in figure was in town.


Seated Dumbbell Press
3 x 6 @ 70lbs
*burn out with 30lbs after last set -35reps
Laterall raises
SuperSet - Front Plate Raises / Reverse Flys
SuperSet - Barbell Shrugs / Hex Bar Shrugs


METCON

21-15-9
Thrusters @ 95lbs
Burpees
24” Box Jumps
9:25