Strength

3 sets of

10 Seated Dumbbell lateral raise

Rest 30 secs

15 Standing dumbbell shrugs

Rest 30 secs

3 Sets of

10 standing dumbbell front raises

Rest 30 secs

15 bent over rear dumbbell flys

rest 30 secs

5 Sets of

10 standing dumbbell shoulder press

Rest 30 secs

Plate pinch (until failure)

Rest 2 mins

Workout:

5 min amrap

• 10 burpees over bar lateral jump
• 5 heavy deadlifts 75-80% of 1 rep max