Warm: 9 min bike
Post cardion: 2000m rowing

Shoulders:
Dumbell Presses: 15x50, 12x55, 10x55, 8x55
Seated lateral raises: 14x35, 12x40, 10x40, 8x40
Barbell shrugs: 14x125, 12x145, 10x155, 8x155

Calves:
Standing calf raises: 14x180, 10x200, 10x220, 10x230

Good day... the cold is starting to go away

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