THURSDAY

Warm Up: 8 minutes

- double kettle hi pull (very light): 8 reps

- get up: 4R/ 4L

- superman or woman: 8R/ 8L

Work: Shoulders: 3X

- barbell up right row: 6 reps

- front delt cable raise: 10 reps

- rear delt cable raise: 14R/ 14L

Work: Shoulders: 5X

- kettle double circle clean: 5R/ 5L

- seated or standing dumbbell shoulder press: 15 reps

Work: Arms: 12 reps/ 5X

- triceps: close grip incline single dumbbell press

- biceps: seated incline dumbbell curl

- forearms: dumbbell wrist curl

Work: Arms: 8 reps/ 5X

- triceps: trx suspension press/ cable kick backs: R/ L

- biceps: trx suspension press/ cable curl

- forarms: reverse barbell curl

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