1. lateral raise
2. weighted sumo
3. lateral raise
4. weighted sumo
x3

1. side lunge left db
2. side lunge right db
3. front raise alt
4. front raise alt
x3

1. reverse lunge right db
2. reverse fly
3. reverse lunge left db
4. reverse fly
x3

1. weighted sit ups
2. v-sit weighted
3. weighted swimmers
4. weighted toe touches
x3