Mountain Dog Shoulders Workout
10 minute fartlek to warm up
10 minutes stepmill intervals
100 OH Walking Lunges (shoulders in external rotation)
Shoulder Circuit (3x, light to warm up):
6x Muscle Snatch
8x Behind the neck press
10x Upright Row
SUPERSET:
Incline DB Chest Press 10x
6 Ways 8-10x
60 sec spidercrawls
SUPERSET:
Bradford Press 3x8
Chin Ups 3x5
60 sec spidercrawls
Hang & Swing 2x25 + 1 full ROM set
60 sec spidercrawls
SUPERSET:
Inverted Row 3x10
Banded Rear Delt 3x20
Capacity (10 rounds):
10x box jumps (cycling on and off)
30 second boat pose
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