3 Basic Lifts

Incline Bench Backstroke

1 set × 10 reps

Shoulder Warm-up - Resistance Band

1 set × 10 reps

Y, W, T, M

1 set × 10 reps

Handcuffs

1 set × 10 reps

Parallel Bar Support Hold

1 set × 30s

Curl To Press

2 sets × 8 reps, 6 reps

Single Arm Press

2 sets × 4 reps, 1 reps

Amrap Shoulder Press

1 set × 16 reps

Scapular Pull-Up

1 set × 10 reps

Hang (Arch)

1 set × 10 reps

Bodyweight Pullups

1 set × 6 reps

Weighted Pullups

3 sets × 4 reps, 2 reps, 1 reps

Bodyweight Pullups

1 set × 6 reps

Bodyweight Romanian Deadlift

1 set × 8 reps

Deadlift (Romanian)

1 set × 2×6 reps

Squat

1 set × 8 reps

Squat

1 set × 2×6 reps

Facepulls

1 set × 15 reps

Shoulder Warm-up - Resistance Band

1 set × 10 reps