Monday

Abduction 3 sets of 20 at 65 lbs.

Adduction 3 sets of 20 at 35 lbs.

Compound Row 3 sets of 12 at 50 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Abduction 3 sets of 20 at 65 lbs.

Adduction 3 sets of 20 at 35 lbs.

Back extensions 3 sets of 15

Then:

4 miles of high resistance cardio

Then:

Stretching on the mat