Strength

Warm up-

IYTW 2 x :05 hold each position

3 Rounds-

5 db Shoulder press
5 db Upright rows
5 Lateral raises

Workout- 

Bent over lateral raises 3 x 10
Shoulder press 3 x 5
Push Press 3 x 5
Singel arm face pull 3 x 10

Tabata Plank 8 x :20