Started off with 4 strong sets of 6 for upright rows with 185 pounds.
Then moved onto 3 sets of 6 per side for Rear Delt Raises with 123 pounds.
Nailed 3 sets of 6 per side for Lateral Delt Raises with 88 pounds.
Hit a strong Shoulder Death set of 4 movements with no rest in between, getting 15 reps per movement with a pair of 25's.
Moved onto 3 rounds of an Abdominal Death set, nailing 20, 10 and 10 reps in each movement for each set.
Hit 3 strong sets of Isometrics for the Obliques.
Finished off with 10 rounds of sprint work.
Great stuff.
Here's the final round of the Abdominal Death Sets.
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