Round 1/2 - 3 cycles

Pike push ups

10 reps

Round 2/2 - 4 cycles

Barbell military press

8 reps

Dumbbell lateral raises

10 reps

Hanging shrugs

10 reps

Dumbbell front raises

10 reps

Dumbbell reverse flyes

10 reps

Dumbbell bent-arm pullover

10 reps

Russian twist

26 reps