Gironda 8x8 - Shoulders/Traps...

DB Military Press -8x8 @ 35lbs*

Slight Bent-over DB Upright Row - 8x8 @ 35lbs*

*Superset

Cash Out:

Arnold Press/Iron Cross - 3x3/3 @ 35lbs

Bent-over Lateral Raise - 5x5 @ 35lbs

AVG HR - 120 BPM

MAX HR - 138 BPM

@ Fairfield Inn Plattsburgh 

Gironda 8x8 - Shoulders/Traps...

Standing DB Press - 8x8 @ 30lbs*

Slightly Bent-over Plate Lateral - 8x8 @ 25lbs*

Then, OHPR - 3x8 @ 35lbs

*Superset

Bent-Over Lateral - 3x8 @ 40lbs

Rear Machine Fly - 70-85-100-115-130 x10

Cash Out:

TRX Face Pull - 5x8 (Bridge) 

DB Shrugs - 5x8 @ 75lbs

Tuck Planche Push Ups - 3x5

AVG HR - 123 BPM

MAX HR - 148 BPM

Gironda 8x8 - Shoulders/Traps..

Seated Klokov Press - 8x8 @ 95lbs*

Then, 2x3 @ 165lbs

Slightly Bent-over Plate Lateral - 8x8 @ 35lbs*

*Superset

Cable Upright Row - 3x8 @ 100lbs

Cable Lean-back Lateral Raise - 3x8 @ 40lbs

AVG HR - 125 BPM

MAX HR - 168 BPM

Gironda 8x8 - Shoulders/Traps...

Seated Klokov Press - 8x8 @ 95lbs*

Then, 3x3 @ 135lbs

Slightly Bent-over Plate Lateral - 8x8 @ 35lbs*

Then, OHPR - 3x8 @ 35lbs

*Superset

HPC - 5x5 @ 95lbs

Bent-Over Lateral - 5x8 @ 40lbs

Rear Machine Fly - 70-80-90-100-110-120 x10

Cash Out:

DB Snatch

80x1

85x1

90x1

95x1

100 - FAIL! 

AVG HR - 132 BPM

MAX HR - 168 BPM

Gironda 8x8 - Shoulders/Traps....

Ring Overload Lean

Ring Circle Lean 

Ring Reverse Fly 

*Triset of 4x8 

Trap Bar Shrugs - 8x8 @ 155lbs

Blue Band Upright Rows - 8x8

Cash Out: One-arm Band Arnold Press - 5x8 (Blue)

Gironda 8x8 - Shoulders/Traps...

Klokov Press - 75lbs

Overhead Ring Lean Outs

Ring Face Pull

*Triset

Delt Sweeps - 3x8 @ 25lbs*

Overhead Plate Raise - 3x8@ 25lbs*

Banded Press (Blue)*

Banded dUpright Row (Blue)*

Banded Iron Cross (Blue)*

*Giant Set

AVG HR - 124 BPM

Gironda 8x8 - Shoulders/Traps...

Standing Lateral Raises - 15lbs 

Bent-over DB Laterals - 15lbs 

Dumbbell Shrugs - 80lbs 

*Triset - as little rest as possible

AFAP - finished in 12:20 (2 second  PR)

Ave HR - 140

Max HR - 173

Cash Outs: Max Rep Dips - 43 @ BW (1 Rep PR). That one sucks! 

Gironda 8x8 - Shoulders/Traps...

Hang Clean & Press/Upright Row Combo - 8x8 @ 45lbs

Monkey Shrug - 8x8 @ 35lbs

*Superset

Kettlebell Arnold Press/Iron Cross Combo -

3x3 @ 53lbs

Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Plate Sweeps - 4x25 @ 15lbs

*Superset

Cash Out: Overhead Plate Raise - 1x50

Gironda 8x8 - Shoulders/Traps...

Kettlebell Arnold Press/Iron Cross Combo -

8x8 @ 35lbs*

Kettlebell Uptight Row - 8x8 @ 53lbs*

*Superset

Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Monkey Shrug - 4x8 @ 53lbs

*Superset

Cash Out: Kettlebell Shrugs - 5x5 @ 150lbs

Gironda 8x8 - Shoulders/Traps...

AM

Standing Lateral Raises - 15lbs 15s)

Bent-over DB Laterals - 15lbs  (15s)

Wide Barbell Upright Row - 50lbs

Dumbbell Shrugs - 80lbs (15s)

PM  

Hang Power Cleans - 8x8 - 75lbs (15s)

Overhead Plate Raises - 25lbs (15s)

Smith Machine Rear Shrugs  - 8x8 - 255lbs (15s) 

Gironda 8x8 - Shoulders/Traps & Calves...

Morning (Metfit) 

Standing Lateral Rouses - 15lbs 15s)

Bent-over DB Laterals - 15lbs  (15s)

Dumbbell Shrugs - 80lbs (15s)

AFAP - finished in 12:22

Afternoon (Garage)

Hand Power Cleans - 8x8 - 75lbs (15s)

Standing Calf Raises - 8x8 - 185lbs (15s)

Gironda 8x8 - Shoulders/Traps...

Seated Lateral Rouses - 12lbs (15s)

Bent-over DB Laterals - 15lbs  (15s)

Wide Barbell Upright Row - 65lbs

Dumbbell Shrugs - 75lbs (15s)

Cash Out: Dumbbell Snatch 75lbs x 2 then 100lbs x 1