Working the stabilizers and keeping everything as even as humanly possible.

  1. DB flat press 70x4x12
  2. DB single arm OHP 25x4x15
  3. Rolling DB tricep ext. 30x4x20
  4. Uni-lateral DB lateral raise 10x4x20
  5. DB reverse fly rear delt 10x4x20
  6. hammer curls 20x4x20

Since I had the time to train I wanted to train like I wanted...finally it only happens about once a week , where time isn't and issue and I have some sleep under  my belt.  This all took about an hr.

I did some interval training after. Prowler push 6 trips . Rower 10 min 15 sec. sprint 30 sec. normal pace.