10 - 05 - Strength endurance + mobility

**Prep -**

Shoulder CARs

5 / 5

3 rounds

Neck CARs

3 x 1

Shoulder Pail / Rail for External Rotation

10 / 10 - perform 2-3 e/s

**Work -**

Neutral Grip Pull-ups

2 - 4 - 6 - 6 - 4 - 2

+

Behind-the-neck-press

10 - build up in weight, try not to fail

Then…

Lat Isometric

max time e/s x 1

Windshield Wiper Isometric

35-45 sec e/s x 1

5 rounds, short rest in between

10-15 Single-arm Lat Pulls

+

15-25 Y-raise (body weight or band)

+

10-15 Rear-delt Flyes (incline bench or bent over)

**Finish -**

Seated Db External Rotation

6-10 e/s x 2 - make both of these tough sets

EQI

Shoulder External Rotation

to failure e/s x 1