MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB/Kb Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Shoulder Press; Then:
3 Sets with an empty barbell
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks
CONDITIONING
Shoulder press (Strict) From The Rack
5 – 5 – 5 – 3 – 2 – 1 – 1 – 1
