Shoulder press: 5-5-5
Max body-weight dips x 3 OR weighted dips: 3 x 8
Barbell shrugs 3 x 5
Row 500 meters x 2 (rest 3 minutes between sets)
Form notes: Keep your core tight at all times, and do not arch your back on the press.
Do body-weight dips unless you can get sets of 20. If you can already do sets of 20, use some weight and do 3 sets of 8 weighted dips.
You can use a snatch or clean grip for the barbell shrugs.
And congrats to Will for setting a few PRs at the Spring Fling in Regina last weekend!
(Photo: Sandra Benz)