Single Arm DB Row - 3 sets - 1 min rest in between sets
6 Reps - 9 RPE
Demo @ 00:12

Seated DB Lateral Raise - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:10

DB Skull Crusher - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:56

DB Shoulder Shrug - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:47

DB Hammer Curl - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 3:22

OPTIONAL: 5km EASY PACE Run (RPE 2-3)