DAY 1: Shoulders and Core
Warm up: 2-3 rounds
10 resistance band shoulder circumductions
15 DB/cable internal rotations
5/arm plank up downs
Superset #1: x 3
12 BB Military Press in front and behind head
12 BB Upright rows
Superset #2: x 3
10/arm DB Lateral Raise with opposite arm isometric hold
10/arm DB Front Raise with opposite arm isometric hold
Superset #3: x3
12 Cable rope front raises
10/arm lying cable rear delt raises
Rope Circuit: 3 rounds
60 alternating rope slams
10 V-sits
15 toes crunches
30 alternating plank hip taps