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Strict Press
Every 2.30 min x 4
1-3: 10 reps at 60%
5: Max Reps at 60%
EMOM 9
1. 8 DB Kneeling Shoulder Presses
2. 5-10 Strict Pull Ups
3. Barbell 21s
1,5 min Cardio
(DU, Run, Row, AB)
2 Rounds of
8 Shoulder External Rotation
8 Banded Pull Aparts
30/30 sec Rack Lat Stretch
16 Shoulder Taps
2 The Worm
Shoulder Gear Warm Up
2 Rounds of
8 Overhand Barbell Rows
8 High Pulls
8 Strict/Push Press
*after each set: 10–15 secwide grip overhead BB hold*
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