10 -18 - Strength Endurance + Mobility

**Prep -**

Shoulder Internal Rotation CARs

15 / 15

Shoulder External Rotation CARs

15 / 15

Standing Shoulder CARs

10 / 10

In between each:

5 Earthquake Push-ups

Or

20 sec Chaos Plank

**Work -**

1 - 8 (1 - 2 - 3...8)

Push-up to Dip

Or

Incline Push - Strict Ring Row

+

Axle Bar / Barbell Back Squat Side Bends

6 / 6

75 Db Bench Press

+

1 / 1 Shoulder External Rotation Ramp-up

*perform ramp-up every break you take from bench press - focus should be on a weight you can get 10-15 comfortable reps. Rest little between sets.*

50 Deficit Push-ups / Incline Push-ups

+

15 sec German Hang / 8 / 8 Wrist Rotations

**Finish -**

Tricep Extensions (banded)

100 - break as needed