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

Strict Press Superset

BB Shoulder Press [MC] 3 x 6-8

Set	reps	load	Tempo
1	6-8	moderate	controlled
2	6-8	moderate	controlled
3	6-8	heavy	controlled

Renegade Row – Dumbbells 3 x 10/side

Set	reps	load	Tempo	Rest
1	10/side	moderate	controlled	2min
2	10/side	moderate	controlled	2min
3	10/side	heavy	controlled	2min

Pull-up Superset

Weighted Pull Up [Neutral Grip] 3 x 3-5

Set	reps	load	Tempo
1	3-5	light	controlled
2	3-5	light	controlled
3	3-5	moderate	controlled

Front Rack Carry – Single Arm, Kettlebell 3 x 50ft

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

Core/Shoulder Superset

Lateral Medicine Ball Slams 3 x 20

Set	reps	load	Tempo
1	20	moderate	explosive
2	20	moderate	explosive
3	20	moderate	explosive

High Plank with Alternating Shoulder Tap 3 x 20/side

Set	reps	Tempo
1	20/side	controlled
2	20/side	controlled
3	20/side	controlled

deadbug hold [KR] 3 x 30s

Set	time	Rest
1	30s	2min
2	30s	2min
3	30s	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 (1/4)

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

Strict Press Superset
Superset x 3

LLT
BB Shoulder Press [MC]

reps 6-8

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	6-8	Moderate	Controlled
2	6-8	Moderate	Controlled
3	6-8	Heavy	Controlled

LLT
Renegade Row – Dumbbells

reps 10/side

load moderate

Tempo controlled

Rest 2min

Set	Reps	Load	Tempo	Rest
1	10/side	Moderate	Controlled	2min (h:m:s)
2	10/side	Moderate	Controlled	2min (h:m:s)
3	10/side	Heavy	Controlled	2min (h:m:s)

Pull-up Superset
Superset x 3

LLT
Weighted Pull Up [Neutral Grip]

reps 3-5

load light

Tempo controlled

Weighted Pull Up [Neutral Grip]

Set	Reps	Load	Tempo
1	3-5	Light	Controlled
2	3-5	Light	Controlled
3	3-5	Moderate	Controlled

LLT
Front Rack Carry – Single Arm, Kettlebell

reps 50ft

load moderate

Rest 2min

Set	Reps	Load	Rest
1	50ft	Moderate	2min (h:m:s)
2	50ft	Moderate	2min (h:m:s)
3	50ft	Moderate	2min (h:m:s)

Core/Shoulder Superset
Tri-Set x 3

LMT
Lateral Medicine Ball Slams

reps 20

load moderate

Tempo explosive

Set	Reps	Load	Tempo
1	20	Moderate	Explosive
2	20	Moderate	Explosive
3	20	Moderate	Explosive

ULT
High Plank with Alternating Shoulder Tap

reps 20/side

Tempo controlled

Set	Reps	Tempo
1	20/side	Controlled
2	20/side	Controlled
3	20/side	Controlled

ULT
deadbug hold [KR]

time 30s

Rest 2min

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