BOTF - Week Three Day One

4:00 AM Alarm Goes off - AND I actually get moving!

4:15 AM NOX-CG3

4:45 AM Workout (Shoulders)
Superset 1:

• Seated Military Press - 15 x 50#, 11 x 65#, 6 x 85#, 10 x 75#
• Seated Db Lat Raise - 15 x 7 1/2#, 12 x 10#, 6 x 15#, 10 x 12 1/2#

Superset 2:

• Standing Db Front Raise - 15 x 10#, 12 x 12 1/2#, 6 x 17 1/2#, 12 x 15#
• Barbell Shrugs - 15 x 95#, 12 x 105#, 6 x 125#, 12 x 115#

Treadmill Run (start at 3mph move up .2 mph on the minute)
Time: 20 minutes (start at 3.0 mph - finish at 6.6mph, avg 132bpm)