1) Strict Press, 10 Sets of 2 Reps
Complete a set every min on the min.
Go as heavy as possible but keep time
2)10-12 reps Single arm DB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest
3)10-12 DB Front raises (light weight, slow and controlled) no rest between
4)10-12 DB Lateral raises (light weight, slow and controlled) rest 2 mins before starting new set
Workout: For Time
Barbell curls 45lbs