Gironda 8x8- Shoulders & Traps..

DB Lateral Raise – 15lbs

DB Bent-over Laterals - 15lbs

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 30lbs*

Cable Upright Row - 80lbs

*Front Lever in between sets 

Cash Out: 

150lb Keg Carries x2

Reverse Iron Cross Push Ups - 3x8

“The keg carry is a free weights and cardiovascular exercise that primarily targets the quads and to a lesser degree also targets the biceps, calves, forearms, glutes, hamstrings, middle back and traps”. - Exercise.Com

Reverse Iron Cross Push-Up (Bodyweight Alternative to 'Dumbbell Rear Delt Raise')

This is a fantastic move that you can do anywhere to target the rear delts.

Execution method:

• Lie face up on the floor with your arms outstretched. Your knees should be bent.
• Now push into the floor with your forearms to bring your torso off the floor. Lo