Shoulder work out.
4sets over head dumbbell press 48
4 rear delt Dumbbell row 48
3 cable lateral raise 36
3 cable rear lateral raise 36
4 shrugs dumbbell 60
4 face pull external rotation 40
3 dumbbell rear lateral raise 30
3 Dumbbell lateral raise 30
3 Dumbbell front raise 30
4 collar 60 reps
20 min treadmill
20 min cycling
100 high knees
100 Jumping jacks
100 squat jumps