10 - 15 - Strength Endurance + Mobility

**Prep -**

Shoulder CARs

5 - 4 - 3 - 2 - 1

+

Bear-position Iso

20 sec

Prison CARs

3 - 2 - 1 - loaded

+

Shoulder Taps

10 / 10

**Work -**

Single-side Land-mine Press

4 / 4 - eccentric - 5-6 seconds

In between:

Shoulder Flexion Iso Ramp

1 / 1 - each rep = 10 seconds ramp up

x 4 rounds

Then...

Chin-ups

3 x 3 - 5 sec dead-hang + 5 sec Iso (chin above bar) for every rep

*use appropriate weight*

Ring Dips

5 x 3 - 5 sec eccentric

+

Push-up Iso (neutral-grip on Db's / Kb's)

20 sec

**Finish -**

Db External Rotations

6 / 6 x 3 - 5 sec eccentric

+

Incline Lateral Raises

6 / 6 x 3 - 3 sec lower