"Bulletproof Your Shoulders"

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Floor Sweeps
• Arm Circles
• Duck Walk
• Lateral Shuffle

Bulletproof Shoulder Series

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Performance

Strength (EMOM for 12 Min):

• 16 DB Kneeling Press (8/8)
• 7-10 Pull Ups
• 30 Banded Truck Twists (15/15)
  * 4 rounds if you can't stay on the min *
  * Go light on press *

Met-Con (5 Rounds):

• Calorie Row (40/30)
• 30 V-Ups
• 20 Renegade Row (30/15)
• 10 DB Push Press (40/20)
  * 20 min time cap *

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Fitness

Strength (EMOM for 12 Min):

• 16 DB Kneeling Press (8/8)
• 7-10 Banded OR Jump Pull Ups
• 30 Banded Truck Twists (15/15)
  * 4 rounds if you can't stay on the min *
  * Go light on press *

Met-Con (5 Rounds):

• Calorie Row (30/25)
• 30 Sit Ups
• 20 Chainsaw (30/15)
• 10 DB Push Press (30/15)
  * 20 min time cap *
  * Even reps for Chainsaw *

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Mobility (NFT):

• Lateral Hip Opener
• Lizard Pose
• Dragon Pose
• Pigeon Pose
• Cobra
• Childs Pose
• Banded Shoulder Distractions
• Twisted Cross
• Couch Stretch
• Foam Roll