LifeFitness ISO Shoulder Press: 35x5, 50x5, 70x3, 85x5, 100x3, 110x2 (2RM), 55x12, 55x9
Assisted Chinups (Light/monster Mini Bands):
sets of 8, 7, 6, 5 reps
LifeFitness ISO Rows (Elbows Up): 105x5, 125x5, 135x5, 145x6 (Rep Out Set)
Superset:
KB Windmills: 30x6x5
Hammer Curls: 30x6x5
Finisher:
Burpees (Reverse Ladders): 11, 10, 9, 8, 7, 6, 5, 4, 3, 2
Battle Ropes: To exhaustion with each set of burpees.
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