FULL BODY WITH SHOULDER EMPHASIS
WORKOUT
Circuit A – 6-8 Rounds
2 minutes REST in between rounds
- Overhead Barbell Press x 5-8
- High External Rotation x 10
- DB Alternating Front/Lateral Shoulder Raise x 10
- DB Shrug x 10
Finisher – 4 Rounds
1-2 minutes REST between rounds
- Ascending KB Clean + Overhead (OH) Press
- 600m Row or 400m Sprint (RPE 7-8)
Perform a KB Clean then 1 OH Press.
Perform a KB Clean then 2 OH Presses.
Perform a KB Clean then 3 OH Presses.
Continue until you reach 5 OH Presses.
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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