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10 27 23.
2 sets 11 lateral side raises 25 lb dumbbells then switched down to 15 lb dumbbells 4 sets of 11.
1 set of 6 military press switched down to 2 15 lb weights 4 sets of 11.
Lateral front raises 1 set of 11 2 25 lb weights. Switched down to 15 lb weights 4 sets 11
4 sets of 11 shoulder shrugs 2 25 lb weights
4 sets 11 Arnold press 8 lbs each
1 set 11 upright row 2 25 lb weights
Rear delt row 1 set of 11 2 25 lb weights
Rear delt flys 1 set 11 2 8lbs weights
1 minute plank
9 burpees 3 types
A 21 minute run
Wit 4 sets of 5 lunges with each leg and 1set 21 sumo squats
2 sets 11 lateral side raises 25 lb dumbbells then switched down to 15 lb dumbbells 4 sets of 11.
1 set of 6 military press switched down to 2 15 lb weights 4 sets of 11.
Lateral front raises 1 set of 11 2 25 lb weights. Switched down to 15 lb weights 4 sets 11
4 sets of 11 shoulder shrugs 2 25 lb weights
4 sets 11 Arnold press 8 lbs each
1 set 11 upright row 2 25 lb weights
Rear delt row 1 set of 11 2 25 lb weights
Rear delt flys 1 set 11 2 8lbs weights
1 minute plank
9 burpees 3 types
A 21 minute run
Wit 4 sets of 5 lunges with each leg and 1set 21 sumo squats