CRUSH YOUR SHOULDERS

Barbell Shoulder Presses
A.    5, 5, 5, 5, 3, 3, 3 reps - rest 60-90 seconds
- use 30, 40, 50, 60, 70, 80, 90% of 1RM respectively

SPARTAN VOLUME TRAINING

Barbell Squats
10 sets x 10 reps - rest 60 seconds
- use the same weight for all sets
- always save one rep in the tank