free week - session 3.

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Mobility + Muscular Endurance

10 of each for 3 rounds:

10 Band Pull-aparts

10 Shoulder Distractions

10 Scap Pull-ups / Ring-rows

10 Hollow Swings

15m Bear-crawl

2 Thoracic Rotations - Tall-kneeling position

Work -

MAX effort Thoracic Rotation

45-90 sec (for one rep)

x 2

-After that-

Overhead Press - barbell

20-15-12-10

+

HEAVY Farmer Carry

15-30-45-60

+

Wall-walks

3

-Finish-

Rear-delt Fly

5 reps + 5 sec hold - until failure

Lateral-delt Fly

5 reps + 5 sec hold - until failure