Back and Shoulder Workout

1. Double Front Rack Kettlebell squat with heels raised 4x15

2. Dumbbell Row 4x10

       a. Dumbbell Military Press 3x15

3. Split Squat 4x10 (per leg)

       a. Heavy Dumbbell Shrugs 4x10

4. Dumbbell Front Raises 3x10

       a. Dips 3x10

5. Push-ups 3x max effort

6. Shoulder Internal and External rotation (use light weight on cable machine) 2x form failure (strict)