Warmup

5 min row

40 x 5 lb arm raises

10 x 5 lb arm circles

Stretching

Workout

3x

5/3/1 @ 45/50/55 DB Press

15 @ 165 lb hip adduction machine

15 @ 255 lb hip abduction machine

10 @ 25 lb abdominal and oblique crunches

15 @ 32 lb American KB swings

Cooldown

Stretching and Rollout