4-24-24

 Thunder Bros Shoulders

Single arm DB press

5 rounds

1 strict press + 5 push press with 2 sec pause at top

35

50

50

50

60

BB reverse grip strict press w/3 sec neg

4x12 with 75#

Seated alternating DB front raise

4x10

15

20

25

25

BB wide grip upright row into narrow grip upright row

2 sets of 15 into 15 - 45#

15min zone 2 bike

202 cals

62 rpm avg

Hit 100 cals at 7:45 and 200 at 14:53