ROUND 1- 3 MINUTES: CORRECTIVE SHOULDERS STACK (Mini-Band Above Knees)
MINUTE 1: Alternating from Top Plate Bent-Over Reverse Flys @ max quality reps in a minute
MINUTE 2: Alternating from Top Plate Lateral Raises @ max quality reps in a minute
MINUTE 3: Hip-Hinge Band Pull-Aparts Ladder @ max quality reps in a minute
REST A MINUTE
ROUND 2- 3 MINUTES: SUPER STRENGTH STACK*
Hammer-Grip Segmented Pullups @ 4-6 reps in approximately a minute (3-5 Segments Down/Up/Both = 1 Rep)
REST 30-60 SECONDS
Hammer-Grip Segmented Bear-Crawl Pushups @ 4-6 reps in approximately a minute (3-5 Segments Down/Up/Both = 1 Rep)
*You can flip exercise order if your upper back is too toasted from previous round
REST A MINUTE
ROUND 3- 3 MINUTES: ARM, SHOULDERS & BACK STACK- Left/Weak Side
Minute 1: 1-Arm Barbell Biceps Curls @ 45 seconds of work, 15 seconds of rest (6-8 reps ideally)
Minute 2: 1-Arm Barbell Overhead/Javelin Press @ 45 seconds of work, 15 seconds of rest (6-8 reps ideally)
Minute 3: 1-Arm Barbell Bent-Over Rows @ 60 seconds of work (12-15 reps ideally)
REST A MINUTE
ROUND 4- 3 MINUTES: ARM, SHOULDERS & BACK STACK- Right/Strong Side
Minute 1: 1-Arm Barbell Biceps Curls @ 45 seconds of work, 15 seconds of rest (6-8 reps ideally)
Minute 2: 1-Arm Barbell Overhead/Javelin Press @ 45 seconds of work, 15 seconds of rest (6-8 reps ideally)
Minute 3: 1-Arm Barbell Bent-Over Rows @ 60 seconds of work (12-15 reps ideally)
REST A MINUTE
ROUND 5- 3 MINUTES: NEXT LEVEL TRICEPS STACK
Minute 1: DB Tall-Kneeling Overhead Triceps Extensions @ 45 seconds of work, 15 seconds of rest (6-8 reps ideally)
Minute 2: Band/Cable Overhead Triceps Extensions @ 45 seconds of work, 15 seconds of rest (12-15 reps ideally)
Minute 3: 30/30 PIKED/FLAT Bear Crawl Plank to Pushups @ 60 seconds of work
REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.
WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week