Shoulder warm up
1:00 cardio machine
30s rig dead hang
10 Push-Ups or HSPU
30s Empty Barbell Overhead Hold
10 Empty Barbell Push Presses
5 Light Push Presses
3 Moderate Push Presses
BB Push Press
Build to a heavy set of 10.
2:00x8
Start 40% of 1RM
Build each round until fatigue/failure point.
Rnd1 40%
Rnd2 45
Rnd4 55
Rnd8 75%
35:20 3 sets 2 laps
BB lunges rig 135/85
KB American swings 50/35
DB Alt curls with iso hold at 90 30/20
BB Sumo squats 225/145
matador dips.
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