Shoulderific Workout
5(45k)-5(50)-3(55)-3(60)-3(62.5)-3(65)-3(67.5) Military Press
then
20x Mil Press 45k
75 DB push press 10k each
100m O/H lunge 20k
then
5km run - 22:20mins
50 Abmats
50 Back extentions
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