Superset 1 (3-4x) 10-12 Arnold Press 15 Front Raises Challenge Dropset (2x) 12 Thrustsers, *drop weight*, 12 Thrusters 12 Lateral Raises, *drop weight*, 12 Lateral Raises Circuit 1 (3x) 12 Glute Bridge Crunches 12-16 Bear Crawl Reaches 12 Sidelying Tricep push-ups