Shoulder and Upper Back Tri-Set (copy)

Tri-Set x 3
ULT
Crab to Bear Crawl
reps 2 each
distance_ft 10
Tempo controlled
Rest 30-60s
Set Reps Distance Tempo Rest
1 2 each 10 ft Controlled 30-60s (h:m:s)
2 2 each 10 ft Controlled 30-60s (h:m:s)
3 2 each 10 ft Controlled 30-60s (h:m:s)
ULT
Back Extension – Around the World
reps 5 each direction
load light
Tempo controlled
Rest 0-20s
Lying face down in a prone position and holding any object such as a foam roller or cushion, lift your chest and arms off the floor and switch the foam roller (or object of your choice) from hand to hand, keeping your chin tucked with good cervical alignment (i.e not dropping your head).
Set Reps Load Tempo Rest
1 5 each direction Light Controlled 0-20s (h:m:s)
2 5 each direction Light Controlled 0-20s (h:m:s)
3 5 each direction Light Controlled 0-20s (h:m:s)
LLT
DB Scaption
reps 10-15
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 60s (h:m:s)
2 10-15 Moderate Controlled 60s (h:m:s)
3 10-15 Moderate Controlled 60s (h:m:s)