01 - 02 - shoulder function + pull

Prep -

Sensory-based drills - perform each in order, for 1-3 sets depending on the day. The goal here is simple: find and feel musculature along with adequately "prepping" the body for the work ahead

Bridge w/ Clock Reach

3 e/s - concentrated reps, inhale after initiating the movement, exhale as you come back to the starting position

Oblique Side-dip

3 e/s - concentrated reps, inhale after initiating the movement, exhale as you come back to the starting position

Quadruped Shoulder CARs

6 e/s

Work -

Primary Pull

8 x 2

5 x 1-2

In between…

Banded Face Pulls

8-12 x 2

Single-arm Ring Row

5-6 e/s x 2 - stay controlled throughout, no "dropping"

Lateral Raises

10 x 1 - rest 30 sec - AMRAP x 1