4x4 MedMan Method — Shoulder Day
| Round 1 — Overhead Press | 5x5 heavy |
| Round 2 — Superset: DB Shoulder Press + Lateral Raises | 3x10-12 |
| Round 3 — Superset: Incline DB Press + Tricep Rope Pushdown | 3x12 |
| Round 4 — Circuit: 10 Cal Assault Bike + 10 Wall Balls + 10 KB Swings | 15 min AMRAP |
The 4x4: four rounds of four-ish things. It does not mean four sets of four. Stop asking.