Shoulders & Core...

My training looked like this today:

Arnold Press - 28kg bells - 5x5 - 25 reps
Iron Cross - 24kg bells - 5x5 - 25 reps
Renegade Reverse Flys - 20lb DBs - 5 sets of 5 each side - 50 reps
Shrugs - 120lb DBs - 5x5 -25 reps

I finished with:

Rear Lateral Machine - 165lbs - 3x8 - 24 reps
Gladiator - 16kg bell - 3 sets of 30 seconds on each side

Dynamic Plank on Medicine Ball - 3 sets of 30 seconds

• Do a high plank on a medicine ball
• raise one leg at a time and hold for 10 seconds
• try to move leg as far horizontal as possible while keeping core still
• repeat on opposite side