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Exercises

Set 1: 3 rounds
Resistance: Light
Effort: Moderate
Band internal and external rotations
Reps until failure

Set 2: 3 rounds
Weights: Moderate
Effort: Maximum
Bent-over dumbbell lateral overhead "y"
Reps until failure

Set 3: 1 round
Weights: Maximum
Effort: Maximum
"Bane style" farmers walk
Reps until failure

Set 4: 3 rounds
Handstand Push-ups
Handstand Push-ups
Reps until failure
Weights: Maximum
Effort: Maximum
"Bane" style max weight isometric shrugs with dumbbells
Reps until failure


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