Press Intense(Vertical) + Upper Body Push(Horizontal)/Core + Lower Body Cond/AL END
A. Shoulder Press(Barbell) @ 20×1, 6-8 reps x 3 sets, rest 1:30 between sets.
B1. Single Arm DB Bench Press @ 31×1, 8-10/each arm, rest 30 seconds between arms x 3 sets, rest 1 minute.
Check Video on Webpage.
B2. Side Bridges x 15 seconds/each side x 3 sets, rest 1 minute.
C1. Front Squat @ 30×0, 10-12 reps x 3 sets, go medium to heavy on these, rest 10 seconds.
C2. Airdyne @ 97%, 12 seconds x 3 sets, rest 1 minute.