Shoulder Progressions II

Test rope-test in the start

• A) Single arm plank

3 x max time/side (ie 6 repeats of 30"-120")

• B) Spine 5-20 reps

Soft Rolling
Thoracic Extension on foamroller
(butt on the ground, OR hands OH on a barbell/KB)

• C) Scapula 5-20 reps

Scapula CARs
Scapular Circles on all Fours
Scapula HSPU
Scapular Lean Back Pull Up

• D) Re-test rope test

• E) AMRAP 15 min

25 m Farmer's Walk (AHAFA!!! Ie ridiculously heavy)
30" Dip Support (parallettes -> dip stn -> rings, external rotation)

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Variations can be made for the AMRAP