Warm Up 2 Rounds 

20 Reps - Banded Side Lateral Raises 

20 Reps - Banded Front Delt Raise 

(if you do not have access to bands use 5-10lbs weights)

10 Reps - Pushups

3 Rounds 

10 Reps - Machine Shoulder press

(2 sec up 4 sec down) 

20 Reps - Reverse Machine Shoulder Press 

(lower weight if needed to complete 20 reps)  

HIIT 2 Rounds 

100 Meters - Row Machine ALL OUT

20 Reps - DB Thrusters

3 Rounds 

12 Reps EA - Single Arm Cable lateral Raise

12 Reps EA - Cable Single Arm Rear Delt 

3 Rounds - 5 pushups - 10 Full Range laterals 

( the pushup and side laterals is 1 round (x3)

3 Rounds 

10 Reps EA - Standing Unilateral Press 

(push the weight, last two should be a struggle, reach towards ceiling) 

10 Reps EA - Single Arm upright Row

10 Reps EA - Plank Front Riase

3 Rounds 

10 Reps - Cable Bent over Rear to Forward Fly

(at the top of the movement make a small shift upward) 

20 Reps - Seated Shrugs 

20 Reps - Seat hop overs