Strength – 4×8 dumbbell shoulder press
warm up well and go heavy
rest 3 min
Stamina – superset the following:
12 standing strict barbell shoulder press
1 set of the shoulder combo (link above)
- you will complete 12 unbroken sets of light weight shoulder press and go right into the shoulder combo
- choose 2.5lbs, 5lbs dumbbells or no weight at all for shoulder combo
- rest 3 min between each superset
rest 4 min
Core – complete 3×10 windmills (each side)
rest 3 min
complete 3 sets of 30 sec side plank holds (each side)
