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Barbell shoulder press: 3-3-3-3-3

You can either choose one weight for all sets or increase the weight every set.

Then:

Row 500 meters x 3

(rest 1 minute between sets)

Form notes:

Do not arch your back on the shoulder press. The abs must keep the ribs locked down. If you find yourself arching your back, lower the weight.

Make sure your elbows are slightly in front of the bar at the start of every rep.

Push your head through your arms once the bar passes the top of your head.

On the row, concentrate on driving with your legs, and try to generate most of your power in the first half of the pull. Focus on using your legs, not your arms.

Try to complete all sets in the same amount of time.