Making Monday Great Again

***As before, Frank's weights are listed after mine***
WARM UP:
DB Shrugs x50 45lb ▪ 50lb
Yoga push ups x15
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SEATED O.H. PRESS:
x10 Bar ▪ 65lb 
50lb x3 ▪ 80lb x6
55lb x3 ▪ 95lb x6
[65lb x5] 5x ▪ [115lb x5] 5x 
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SEAL ROWS:
15lb x20 ▪ 25lb x20
25lb x10 ▪ 30lb x20
30lb x5 ▪ 50lb x20
25lb x10 ▪ 30lb x10
15lb x20 ▪ 25lb x10
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DB FRONT / LAT RAISE:
[10lb x10] 3x 
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Situps x10 / flutter kicks x10 / bicycle x10 / leg raises x10 / Russian twists x10 / crunches x10