LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Shoulder Warm-Up

Rowing Machine Rowing Steady State 1 x 2min

Set	time
1	2min

PVC Passthrough 1 x 10

Set	reps
1	10

PVC Around the World 1 x 5/side

Set	reps
1	5/side

Band Pull Aparts 1 x 10

Set	reps
1	10

Scapula Push Up 1 x 10

Set	reps
1	10

Plank Shoulder Taps 1 x 10

Set	reps
1	10

Shoulder/Back Superset #4

Standing Arnold Press 3 x 8-10

Set	reps	load	Tempo
1	8-10	moderate	controlled
2	8-10	moderate	controlled
3	8-10	moderate	controlled

Kettlebell Single Arm Rows 3 x 10-12/arm

Set	reps	load	Tempo	Rest
1	10-12/arm	moderate	controlled	1-2min
2	10-12/arm	moderate	controlled	1-2min
3	10-12/arm	moderate	controlled	1-2min

Lat Superset #2

Tall Kneeling Landmine Press 3 x 8-10

Set	reps	load	Tempo
1	8-10	moderate	controlled
2	8-10	moderate	controlled
3	8-10	moderate	controlled

Good Morning – Barbell 3 x 12-15

Set	reps	load	Tempo	Rest
1	12-15	moderate	controlled	1-2min
2	12-15	moderate	controlled	1-2min
3	12-15	moderate	controlled	1-2min

Shoulder/Core Superset #2

Single Arm Overhead Carry 3 x 50ft

Set	reps	load
1	50ft	moderate
2	50ft	moderate
3	50ft	moderate

Pallof Press 3 x 10-12

Set	reps	load	Tempo
1	10-12	moderate	controlled
2	10-12	moderate	controlled
3	10-12	moderate	controlled

Side Plank Hold 3 x 30s/side

Set	time	Rest
1	30s/side	1-2min
2	30s/side	1-2min
3	30s/side	1-2min

Cool Down Blocks

Shoulder Cooldown

Stretch – Scorpion 1 x 10/side

Set	reps
1	10/side

Stretch – Banded Lat Stretch 1 x 1min/side

Set	time
1	1min/side

Stretch – Banded Shoulder Stretch 1 x 1min/side

Set	time
1	1min/side

Shoulder Cycle (4/4)

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Shoulder Warm-Up
Horizontal Loading

LLT
Rowing Machine Rowing Steady State

Set	Time
1	2min h:m:s

PVC Passthrough

Set	Reps
1	10

PVC Around the World

Set	Reps
1	5/side

LLT
Band Pull Aparts

Set	Reps
1	10

ULT
Scapula Push Up

Set	Reps
1	10

ULT
Plank Shoulder Taps

High plank with shoulder taps. Hold for 3 seconds or more to increase the intensity.

Set	Reps
1	10

Workout Blocks

Shoulder/Back Superset #4
Superset x 3

LLT
Standing Arnold Press

reps 8-10

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	8-10	Moderate	Controlled
2	8-10	Moderate	Controlled
3	8-10	Moderate	Controlled

LLT
Kettlebell Single Arm Rows

reps 10-12/arm

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	10-12/arm	Moderate	Controlled	1-2min (h:m:s)
2	10-12/arm	Moderate	Controlled	1-2min (h:m:s)
3	10-12/arm	Moderate	Controlled	1-2min (h:m:s)

Lat Superset #2
Superset x 3

LLT
Tall Kneeling Landmine Press

reps 8-10

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	8-10	Moderate	Controlled
2	8-10	Moderate	Controlled
3	8-10	Moderate	Controlled

LLT
Good Morning – Barbell

reps 12-15

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	12-15	Moderate	Controlled	1-2min (h:m:s)
2	12-15	Moderate	Controlled	1-2min (h:m:s)
3	12-15	Moderate	Controlled	1-2min (h:m:s)

Shoulder/Core Superset #2
Tri-Set x 3

LLT
Single Arm Overhead Carry

reps 50ft

load moderate

Set	Reps	Load
1	50ft	Moderate
2	50ft	Moderate
3	50ft	Moderate

LLT
Pallof Press

reps 10-12

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	10-12	Moderate	Controlled
2	10-12	Moderate	Controlled
3	10-12	Moderate	Controlled

ULT
Side Plank Hold

time 30s/side

Rest 1-2min

Set	Time	Rest
1	30s/side h:m:s	1-2min (h:m:s)
2	30s/side h:m:s	1-2min (h:m:s)
3	30s/side h:m:s	1-2min (h:m:s)

Cool Down Blocks

Shoulder Cooldown
Horizontal Loading

Stretch – Scorpion

Set	Reps
1	10/side

Stretch – Banded Lat Stretch

Set	Time
1	1min/side h:m:s

Stretch – Banded Shoulder Stretch

Set	Time
1	1min/side h:m:s