8.17.26 Shoulders, Chest & Conditioning

Duration: 60 minutes

Equipment: Rack, barbell, dumbbells, bench, cardio

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5 rounds, superset:

• 4-6x Barbell Z Press from Deadstop

• 5x Clean to Press

Rest 1-2 minutes in between rounds

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5 rounds, superset:

• 5-7x DB Bench Press (reaching very close to failure)

• 10-12x DB Lateral Raises

Rest 1-2 minutes in between rounds

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5 rounds, superset:

• 6-8x DB High Pulls

• Max reps DB Push-Ups

Rest 1-2 minutes in between rounds

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12min. AMRAP

• 12 calories Row/Ski (sub for 45sec. any cardio)

• 12 Plate Ground to Overhead

• 12 Plank Up-Downs

• 12 Butterfly Sit-Ups

Rest minimally in between rounds

How many rounds can you get in?

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Exercise Demos

Barbell Z Press to Deadstop

Barbell Clean and Press

DB Bench Press

DB Lateral Raise

DB High Pull

DB Push-Ups

Plate Ground to Overhead

Plank Up-Downs

Butterfly Sit-Ups