Routine A - Rotation 3 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:8 x 35-8 x 25, DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 8 x 75, 9 x 75, 8 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 8 x 90

Front Raise Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:11 x 100-11 x 80

Lying Leg Raises
warms x 2, 10 x 170, 10 x 170

Sprints Elip 5 Minutes
SSC 20 Minutes