SHOULDERS / CORE / CONDITIONING
WORKOUT
Circuit A – 6 Rounds
2-3 minutes REST in between rounds
- Single Arm DB Clean + Press
- Rounds 1-2 x 10 (each arm) – Medium Weight
- Rounds 3-5 x 8 (each arm) – Heavy Weight
- Round 6 x 6 (each arm) – As Heavy as Possible
- DB Lateral + Front Shoulder Raise Combo x 10-12
Finisher – 6 Rounds
Perform each exercise then REST 30 seconds before starting the next exercise. Continue in this way until you’ve completed each exercise 6 times (ie. 60 shrugs, 60 raises).
- Barbell Shrug x 10
- Rear Delt Raises x 10
WARM UP
- Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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