Cable Rotator Cuff Pull (Away from body):
- 6.25kg x 10 x 3

Cable Rotator Cuff Pull (Into body):
- 6.35kg x 10 x 3

Cable Front Raise:
- 6.25kg x 10 x 3

Barbell Shrug:
- 40kg x 10
- 60kg x 10
- 60kg x 10 (3 sec pause up top of movement on every 2nd shrug)

Man-Power Mick's:
- 40kg x 10 x 2

Snatch into OHS:
- 40kg x 5 (1 sec pause at bottom of OHS)
- 40kg x 5 (2 sec pause)
- 40kg x 5 (3 sec pause)