Workout of The Day: July 13th

Back and Shoulders Workout:
Warm up on row machine for 1000 meters
Circuit:
Bird dogs, 3 sets, 30 reps
Dumbbell lateral raises, 3 sets, 10 reps
Dumbbell shrugs, 3 sets, 15 reps
Front dumbbell raises, 3 sets, 10 reps
Kettlebell one-legged deadlifts, 3 sets, 10 reps
One-armed kettlebell rows, 3 sets, 15 reps
Supermans, 3 sets, 10 reps
Renegade rows, 3 sets 10 reps

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