12-01-Upper strength endurance

**Prep -**

Standing Shoulder CARs

5 / 5 x 2 - on second set add load

Thoracic CARs

5 x 2 - on second set add load

Scapular CARs

5 - on second set use ring rows

Shoulder Internal / External CARs

15 / 15 - perform on one side, then the other

**Work -**

1-10 Push-up ladder (1-2-3-4...)

*take breaks, try to stay consistent as you go through with your rest periods. You'll need more as the reps accumulate, but try to push it and not over rest*

Regular Plank

60 sec - done right after your push up ladder with no rest

-into-

800m run / 50 cals on Bike-erg

-straight into-

5 cals - ski-erg

+

5-10-15-20 *lift of choice* (such as behind the neck press, overhead press, clean and press)

-into-

800m run / 50 cals on Bike-erg

**Finish -**

Landmine Press (single-arm)

8 / 8 x 3