Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
Strength Training:
Shoulder Press:
- 45x 10, 95x 10, 135x 10, 160x 6, 6, 6, 6, 6
Arnold Press (Single Arm):
- 45x 10, 10, 10
Banded Scare Crows:
- A set of 10 after each set of presses (11 sets total)
Toes to Bar (Controlled reps):
- 8 sets of 5
Hanging L-Sits:
- 3 x max holds
Conditioning:
- None
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