"Prepare Your Shoulders"

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Warm Up (Complete):

  • Jumping Jacks (2 min)
  • Rope Slams (1 min)
  • Pillar Plank (30 sec)
  • 15 Superman

Then...

3 Rounds (NFT):

  • 15 Banded Good Mornings
  • 20 Band Pull Aparts (10/10)
  • Handstand Hold (30 sec)

Strength (5-3-1):

  • Push Press
    * Work up to a heavy set of 5 *
    * Add weight for 3 and 1 set *

Met-Con (21-15-9):

  • KB Swing (53/35)
  • DB Push Press (40/20)
  • Burpees
    * Prowler Push Down & Back between sets *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders with Ball
  • Bilateral Shoulder Flexion
  • Front Fold
  • Triangle
  • Foam Roll