Shoulder rehab & built

3 RNDS for quality
10 Prone PVC Lifts
- Narrow grip to lift 4cm off the ground
- externally rotate arms before lifting.
15 90/90 Overhead Raise
- keeping back flat on the ground as you raise arms overhead
- 5-7 Side-lying Posterior Rotator Cuff trio e/s
(check video below, but do this as a warm up, not for strength)
ME Inverted Row

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E2MOM 30
1) Assault bike 8/10 cal + 10 GHD shit up
2) 10m sled push + 8-10 wall ball
3) 20-30s. bear hug 70/50kg

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Aim to rest at least 30sec
but move steadily.

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Shoulder videos