Back and Shoulder Workout

As promised, here is a killer back and shoulder workout. I threw in some cardio bursts as well to really get my heart rate up! 

My arms are already feeling tired from the workout! 

  
Back and Shoulders: 

alternating dumbbell shoulder press x 15 

– bent over barbell rows x 15 

– bunny jumps over bench x 1 minute 

– rest 1 minute 

– incline front dumbbell raise x 15 

– inverted row x 15 

– high knees x 1 minute 

– rest 1 minute 

– one arm lat pull down x 15 

– cable rear flys x 15 

– criss cross mountain climbers x 1 minute 

– rest 1 minute 

– seated alternating side lateral raise x 15 

– one arm dumbbell row 

– kettle bell swings x 1 minute 

– rest 1minute 

Complete this workout 3 times through. 

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