Shoulder Warmup (Red Band)
:40/:40 Banded OH Distraction
10 Dislocates
10 Pull-Aparts
10 Strict Press
10 Banded Pushups
Strength
Every 3:00 x 5 Sets
3 Strict Press + 5 Push Press
+
5-8 DB Pushups
Perform at 75%+ of Strict Press
Focus: The focus on the Strict Press + Push Press is to combine the strict strength work with dynamic pressing strength in a tight strong complex.
Conditioning
15:00 EMOM
minute 1: 12 Dual DB Bench Press
minute 2: 12 Ring Rows
minute 3: :45 Farmers Carry
minute 4: 15-20 GHD Sit-Ups
minute 5: Rest
Dumbbells: 22.5/15kg
Kettlebells: 24/16kg
Stimulus and Objectives:
Goal: Complete each working minute with control and intention
Stimulus: Midline Stability + Upper Body Interference
RPE: 6/10
Primary Objective: Maintain strong, consistent bracing and control through each midline-driven movement
Secondary Objective: Sustain posture and shoulder position under dynamic load
