Gironda 8x8- Shoulders & Traps..

Axle Bar Klokov Press - 8x8 @ 85lbs

Prime Handle Upright Row - 120lbs

*Superset (15 second rest)

Cash Out: Dynamic Planche Swings 

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 110lbs*

Lean-back Lateral Raise - 50lbs*

*Superset

Delt Sweeps - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*

*Superset

Cash Out: 

Back Widow - 6x8

AVG HR - 115 BPM

MAX HR - 142 BPM

Gironda 8x8- Shoulders & Traps..

Klokov Shoulder Press - 95lbs*

KB Iron Cross - 25lbs*

Superset

Cash Out: 

Elavtab Blue Band Press - 3x5

Elavtab Blue Band Upright Row - 3x5

Cash Out: Wide  Grip Cable Upright Row - 3x8 @ 70lbs 

AVG HR - 113 BPM

MAX HR - 134 BPM

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 120lbs*

Lean-back Lateral Raise - 65lbs*

Superset

Around-the-World Pull Ups - 3 x 3/3

Wall Spider-Man Push Ups - 3x5/5

Cash Out: 

Elavtab Blue Band Press - 5x8

Elavtab Blue Band Upright Row - 5x8

AVG HR - 117 BPM

MAX HR - 153 BPM

Gironda 8x8- Shoulders & Traps..

Cable Shoulder Press - 50lbs*

Lean-back Lateral Raise - 50lbs*

Superset

Cable Monkey Shrug - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*

Cash Out: 

Atlas Stone Press - 3x5 @ 95lbs

AVG HR - 124 BPM

MAX HR - 161 BPM

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 100lbs*

Lean-back Lateral Raise - 45lbs*

Superset

Delt Sweeps - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*

Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set

Cash Out: 

Log Clean & Press - 

127x1 

177 - (Clean - NO PRESS) 

157x1

AVG HR - 120 BPM

MaAX HR - 147 BPM

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 90lbs*

Lean-back Lateral Raise - 40lbs*

Superset

Delt Sweeps - 4x8 @ 25lbs*

Overhead Plate Raise - 4x8 @25lbs*

Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set

Cash Out:

 150lb Sandbag Throw - Over the shoulder! X2

AVG HR - 117 BPM

MAX HR - 138 BPM

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

*Dynamic Front Lever in between sets 

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

*Dynamic Front Lever in between sets 

Gironda 8x8- Shoulders & Traps..

Klokov Press - 8x8 @ 75lbs

Overhead Rope Raise  - 40lbs

*Superset (15 second rest)

Cash Out: 

6 Way Delt Raise - 3x5 @ 12.5lbs

DB Shrugs - 3x5 @ 125lbs

Overhead Plate Raise  - 3x5 @ 25lbs

AVG HR -  128 BPM

Gironda 8x8- Shoulders & Traps..

Axle Bar Military Press - 8x8 @ 85lbs*

Prime Handle Upright Row - 130lbs*

*Superset (15 second rest)

Cash Out: Bent-Over Plate Lateral Raise 5x5 @ 35lbs

Gironda 8x8- Shoulders & Traps..

Axle Bar Klokov Press - 8x8 @ 85lbs then,

105x1, 125x1, 145x1, 155x1 & 160x1!

Prime Handle Upright Row - 120lbs

*Superset (15 second rest)

Cash Out: Dynamic Planche Swings 

AVG HR -  126 BPM

Gironda 8x8- Shoulders & Traps..

Klokov Press - 75lbs

Rope Upright Row - 70lbs 

*Superset (15 second rest)

Hang Snatch - 5x5 @ 75lbs

Hang Snatch - 2x3 @ 125lbs

Plate Lateral Raise - 3x8 @ 25lbs

AVG HR - 127 BPM

Gironda 8x8- Shoulders & Traps..

LeverEdge Shoulder Press - 140lbs*

Wide Grip Upright Row - 45lbs

*Superset (15 second rest)

Plate Lateral Raise - 3x8 @ 25lbs

Overhead Plate Raise - 3x8 @ 25lbs

Slightly Bent-Over Plate Lateral Raise

5x8 @ 25lbs

3x5 @ 45lbs

AVG HR - 126 BPM

Gironda 8x8- Shoulders & Traps..

Incline Seal Row (shoulders) - 15lbs*

Klokov Press - 75lbs*

*Superset (15 second rest)

Up & Outs @ 15lbs

Red Band Iron Cross - 4x8*

Wide Grip Red Band Upright Row - 4x8*

*Superset (15 second rest)

Cash Out:

EZ Bar Reverse Grip Press - 5x8 @ 60lbs

AVG HR - 133

Gironda 8x8- Shoulders & Traps..

AM - Metfit 

Seal Swing - 15lbs*

Klokov Press - 75lbs*

*Superset (15 second rest)

Victory Raise - 8x4 @ 15lbs

Red Band Iron Cross - 8x8*

Wide Grip Gray Band Upright Row - 8x8*

*Superset (15 second rest)

AVG HR - 129 BPM

PM - Garage

Military Press:

115x1

145x1

165x1

170x1

175 - FAIL 

*Sip of coffee I between sets!

Gironda 8x8- Shoulders & Traps..

Seal Row (shoulders) - 20lbs*

Lying Reverse Seal Swings - 15lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs*

Gray Band Upright Row - 8x8

*Dynamic Front Lever in between sets 

Cash Out: 

Plate Lateral Raise - 3x8 @ 35lbs

Ab Wheel Rollouts 

Gironda 8x8- Shoulders & Traps..

DB Bent-Over Laterals - 25lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*

*Tri-Set (alternated all three exercises with a 30 seconds rest in between each set)

Cash Out:

Delt Sweeps - 3x8 @  10lb Medicine Ball

Overhead Medicine. Ball Raises - 10lbs

AVG HR - 136BPM

Gironda 8x8- Shoulders & Traps...

LeverEdge Shoulder Press - 90lbs*

Lean-back Lateral Raise - 40lbs*

Superset

Delt Sweeps - 4x8 @ 25lbs*

Overhead Plate Raise - 4x8 @25lbs*

Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set

AVG HR - 131 BPM

Cash Out: DB Shrugs - 5x8 @ 85lbs

Gironda 8x8- Shoulders & Traps..

Klokov Press - 65lbs

Barbell Upright Row - 55lbs

*SuperSet

Slightly Bent-over Delt Sweeps - 8 x8  25lbs*

Overhead Plate Raise - 8x8 @ 25lbs

Behind-the-Back Raise - 8x8 @ 55lbs

*Triset

Cash Out:

DB Shrugs - 3x8 @ 100lbs

Pike HSPUs - 3x15

Banded Front Raise/Upright Rows