warm up:
2 minute row
shoulder rotations-15 reps
4 rounds of:
Standing single arm Arnold press-15 reps
Standing DB high pull-15 reps
Standing high pull/front drop-15 reps
Barbell front raise to over head-15 reps
Bent over lateral raise-15 reps
2 minutes on the Airdyne - 10 seconds easy/ 20 seconds as hard as you can 4 times for a total of 2 minutes
BONUS-core
3-4 rounds of:
20 weighted jack knife
20 lSide Plank Crunches
20 toe touches
Shoulder rotations
foam roll
