Core Work:
Tabata: 20sec on, 10 sec off (4min total)
Crunches x 4
Elbow Planks x4
Tabata
Farmer carries (you will walk around the gym holding a KB or DB in each hand for 4 rds tabata style)
Strength: Shoulder Press 5x5 @ 82.5 %
In between working sets complete:
Banded Face Pulls 3x10
Bent over rear delt row 3x10
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