ROUND 5- 3 Minutes:

SHOULDERS STACK

MINUTE 1: Plate Bent-Over Reverse Flys @ max quality reps in a minute

MINUTE 2: Plate Lateral Raises @ max quality reps in a minute

MINUTE 3: 30/30 High/Low Band Pull-Apart @ max quality reps in a minute

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