10- 09 - TRACT - Strength endurance + Mobility

**Prep -**

Shoulder CARs - standing

1 - 2 - 3 - 4 - 5

In between:

3 Thoracic CARs (loaded - band or med-ball)

x 3

+

15m Bear-crawl

x 3

+

20 / 20 Side-plank

x 3

+

Prison CARs (weighted)

3 / 3

x 3

**Work -**

Barbell Push-press

Build - towards tough triple

+

Shoulder Extension Iso Ramp

10 / 10 - in between working sets

1/2 kn. Land-mine Press

6 / 6 x 3

+

Prone Shoulder Rebound Catches - external rotation

15 / 15

Finish -

1/2 kn. Wood-chops

8 / 8 x 2

Db Internal Rotation - lifts

12 / 12 x 2