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Shoulder Warm-Up
2 Rounds
1:00 Row
A-T-Y-W x 8 Reps (each) with 5# Plates
Scapular Pull-Ups x 10 Reps
Kip Swings x 10 Reps
V-Outs x 10 Reps
Hollow Rocks x 10 Reps
Shoulder Press 4-4-4-4-4-3-3-3-2-2
10:00 EMOM
#1: 4 reps @ 60%
#2: 4 reps @ 60%
#3: 4 reps @ 60%
#4: 4 reps @ 60%
#5: 4 reps @ 60%
#6: 3 reps @ 70%
#7: 3 reps @ 70%
#8: 3 reps @ 70%
#9: 2 reps @ 80%
#10: 2 reps @ 80%
The Chairman
5 Sets
2:00 AMRAP
20/16 Cal Row
Max Handstand Push-Ups
1:00 Rest
L3: as precribed
L2: 16/13 Cal Row + Box Handstand Push-Ups
L1: 12/10 Cal Row + DB Strict Press 30/20#
Shoulder Mobility
30sec 90/90 Shoulder Slide (each sdie)
30sec Banded Lat Distraction (each side)
30sec Banded Tricep Stretch (each side)
1min Prayer Stretch
x 2 Sets
Accessory (optional)
Workout Definition
3-4 Rounds
8 Barbell Z-Press + 2sec Pause overhead on each rep
45sec Ring Plank
8/8 Rearfoot elevated Split Squats
**Increase weight from last week”
