"Max Shoulder Press"

Warm Up (NFT):

  • Row 250m
  • Spiderman Complex
  • 30 Plank Shoulder Taps

Then...

EMOM For 9 Minutes:

  • 1) 60 Jump Rope
  • 2) 3 Reverse Wall Walks OR 30 sec. Inverted Plank
  • 3) 15 Med Ball Sit Ups

Strength (1RM):

  • Shoulder Press
    * Spend 10 minutes finding a heavy single *
    * Focus on keeping the ribcage locked down & the glutes tight *

Met-Con (7 Rounds):

  • 7 DB Push Press (30/15)
  • 7 TTB/K2E/Knee Raises/In N Outs
  • One Way Prowler or Plate Push

Cash Out (As Fast As Possible):

  • 20 Ball Slams
    * Lock Arms out overhead *
    * Post weight and time *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Internal/External Rotation Distraction (See Video)
  • Foam Roll
  • Smash Shoulders with Softball or Lacrosse Ball