10 - 01 - TRACT - Strength endurance + mobility

**Prep -**

Shoulder CARs

3 e/s x 2

Elbow Capsular CARs

15 e/s x 2

Shoulder External Rotation Hovers

8 / 8

Shoulder Capsular CARs

15 / 15

**Work -**

Dual Db Overhead Isometric

30 sec

+

Single-arm Db Press

8 / 8 - HEAVY

+

Ab Wheel Roll-out

6-12

Repeat 3 rounds, resting in between as needed

Then...

Land-mine Press

10 - 8 - 6 - 4

+

Ski-erg

10 - 10 - 10 - 10 - not a sprint, but a good, hard pace, think minimal rest as you go back to the land-mine press

+

Deep Push-up Iso-ramp

10 / 10

**Finish -**

Behind-the-neck Press

8 x 3 - build up to a heavy 8