Shoulders & Abs

warmup : 5min arm bike
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dumbbell military / hanging leg swings
1. 15 / 20
2. 12 / 20
3. 10 / 18
4. 8 / 18
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shoulder cable crosses / chops / rope crunches
1. 15 / 15 each / 20
2. 12 / 12 each / 20
3. 10 / 10 each / 20
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shoulder swings / side cable row / front cable row
1. 20 / 15 each / 15 each
2. 18 / 12 each / 12 each
3. 15 / 10 each / 10 each
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