09/11 WOD

Okay new day back to evening working out and caught up on a teeny bit of sleep. Shoulders and abs day. Felt so much better out there today. Need to fill out my dumbbell set with a 30 and 40 pounders.

3x10 rep scheme

Seated dumbbell press 25 - 35 - 45(5)/35(5)
Rear delt cable flyes (subbed seated bent over rear delt raise) 15 - 20 - 25
Dumbbell front raise 15 - 20 - 20
Seated Arnold press 25 - 25 - 25
Dumbbell lateral raise 15 - 20 - 20
Seated bent over rear delt raise 20 - 20 - 25
Crunches (subbed GHD sit-ups)
Roman chair leg raise (subbed knees to elbows)
Oblique crunches (on abmat)

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)