6/11 WOD

my buddy came to town yesterday. this afternoon we had plans so i had to drive my grandma to the airport @ 9 and go straight to the gym.

warm up:
4 min bike
3 min one arm rower

shoulders:
2 warm up sets - overhead press machine
3 sets - overhead DB press (50/55/60)
3 sets - overhead BB press (135/135*/135*) *the intensity principle of 3 reps then 12-20 sec rest & 6 additional single reps with rest.
3 sets - reverse standing cable crosses (50/60/70)
3 sets - reverse bent over cable crosses (60/50/40)
3 supersets - upright cable rows/ DB shrugs (90,50/120,50/150,50)
3 sets - DB side lateral raises (30/30/30)
3 sets - alternating arm hammer machine isolation press (45/70/70 each side)

abs:
3 sets - hip thrusters
3 sets - cable crunches