Warm up 10 Min Row, Ski or Bike @ moderate pace. If on row or ski 2:30/500 m split pace for 10 min


2×5 Shoulder Dislocate

2x (30/30 Push Press/ Over head hold)

*push press for 30 seconds, hold over head for 30 seconds, back into push press for 30 seconds, hold 30 seconds. Then rest 60 seconds. That is one set. Use 2×5 lb dumbbells

Rest 60 seconds between sets

3 sets


Every Minute on the Minute for 30 Minutes:

Alternating between 5 Strict Press and Pull Up

Minute 1 complete 5 Barbell Strict Press (use around 65% 1 RM)

Minute 2 complete 5 Pull Up

Then minute 3 go back to strict press.

If you can not complete a Pull Up or 5 Pull Ups, subsitute the Pull Up for Inverted Row (Plank Pull) on barbell in a squat rack.


Z Press

Set a timer to go off every 30 seconds for 10 minutes.

Grab a barbell and Sit on the floor with legs out in front of you (you can cross them or keep them straight, which ever one is more comfortable).  Use bella bar or light bar if you have one.

Every 30 seconds complete 10 reps.

If it is too heavy, reduce reps to 8 or 6.

The faster you complete the reps, the longer you have to rest.  (try and complete reps in 15-18 seconds for sufficient rest)


Cool Down

10 Min on Row, Ski or Bike. Hold a 2:30/500 m split pace for 10 min.  On bike hold 60 RPM