Shoulders and Abs

Warmup: Barbell rows, bare olympic bar: 20 reps
Barbell upright rows to chin (rapidly): 110x15 90x9(f),8(f)
Lateral Raises: 25x7(f) 20x10,10
Front Raises: 30x8 25x10,10
Bent over lateral raises: 30x8 25x10,10
Dumbell Press: 20x10,10,10
Arnold Press: 20x10,10,10
Shoulder rotations: 20x10 25x10,10

Dumbell Cleans: 20x7,10,10

Dragon Flags: 8,8,4,4
Bicycle crunch: 15,20,20
Oblique situps: 15,15,15
Ab roller extensions: 12,12,12