June 30 shoulders and core

Shoulder press

5×5 progression ( like FS monday do 5×5 then increase weight)

then core progression(probably in bike room)

starts with 5reps, add 5 every round, rounds TBD



sit ups

flutter kicks X4


June 13 shoulders

“I just do 10 every time”

pick a weight that will give you trouble for 10 in SP

max shoulder press, then push press till you get to 10

(you should/may get 1 or 2 rounds before PP)

Do sets till you can’t get 10


shoulder gauntlet  – press and shrug