ROUND 1- 3 Minutes:

CORRECTIVE SHOULDERS STACK
MINUTE 1: 1-Leg Plate Bent-Over Reverse Flys @ max quality reps in a minute (30 seconds/leg)
MINUTE 2: 1-Leg Plate Lateral Raises @ max quality reps in a minute (30 seconds/leg)
MINUTE 3: 1-Leg Band Pull-Aparts @ max quality reps in a minute (30 seconds/leg)

REST A MINUTE

ROUND 2- 3 Minutes:

BACK, BICEPS & FOREARMS STACK
MINUTE 1: Flexicution Hollow-Body Chinups @ 40 seconds of work, 20 seconds
MINUTE 2: BBBBBiceps! (Dumbbell Hinging Curls) @ 40 seconds of work, 20 seconds
MINUTE 3: Single-Band Lying Hammer Curls + Hip Abductions @ 60 seconds

REST A MINUTE

ROUND 3- 3 Minutes:

CHEST, TRICEPS & SHOULDERS STACK
MINUTE 1: Flexicution Tucked-Body Dips @ 40 seconds of work, 20 seconds of rest
MINUTE 2: Split Stance ISO Band/Cable Chest Scoops (Low Anchor Point) @ 40 seconds of work, 20 seconds of rest (20s/side)
MINUTE 3: Eccentric Dead-Stop Dumbbell Decline Glute Bridge Triceps Extensions (Add Mini-Band) @ 60 seconds

REST A MINUTE

ROUND 4- 3 Minutes:

BACK & TRAPS STACK- Left/Weak Side
MINUTE 1: 1-Arm, 1-Leg Double Banded DB/KB Cross-Body Rows @ 45 seconds of work, 15 seconds of rest
MINUTE 2: See-Saw Step Barbell/E-Z Curl Javelin Carry (Overhead) @ 45 seconds of work, 15 seconds of rest
MINUTE 3: See-Saw Step Barbell/E-Z Curl Suitcase Carry @ 60 seconds

REST A MINUTE

ROUND 5- 3 Minutes:

BACK, SHOULDER & TRAPS STACK- Right/Strong Side
MINUTE 1: 1-Arm, 1-Leg Double Banded DB/KB Cross-Body Rows @ 45 seconds of work, 15 seconds of rest
MINUTE 2: See-Saw Step Barbell/E-Z Curl Javelin Carry (Overhead) @ 45 seconds of work, 15 seconds of rest
MINUTE 3: See-Saw Step Barbell/E-Z Curl Suitcase Carry @ 60 seconds

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