2/9- Intervals and shoulders

Warm up-
5 X 20 16K KB swings
500 meter row- 2:34, 2:32, 2:40, 2:07, 2:00

Shoulder work-

1) BB press-  warm up sets- 10 X bar, 8 X 60, 5 X 70, 1 X
100 X 6, 6, 6

2) DB Lateral raises-
 15 X 6, 6, 6
3) DB rear delt raises- 
15 X 6, 6, 12 X 6
4) Resistance band face pulls-
6, 6, 6
5) DB shrugs-
25 X 6, 30 X 6, 6

Nutrition:
cals- 2022
grams- protein 134, carb 58, fat 138