2/17- Intervals & Shoulders

5 rounds of:
20 16K KB swings
500 meter row- 2:37, 2:30, 2:17, 2:16, 2:03

1) BB shoulder press-  warm up sets-  10 X bar, 8 X 60, 6 X 70, 1 X 90
100 X 6, 110 X 6, 115 X 6

2) DB lateral raise- 
15 X 6, 20 X 6, 6

3) DB rear delt raise-
12 X 6, 15 X 6, 6

4) Resistance band facepulls-
6, 6, 6 + hold

5) DB shrugs-
30 X 6, 35 X 6, 6

6) BB shoulder press-
110 X 6,  6, 6

The last set of presses was extra credit after I got a notion to do a little more. They were tough but good.

Nutrition-
cals- 1738
grams- protein 117, carb 82, fat 68