Dynamic warmup (10 min)
Seated DB Military Press - 4x12
Straight Bar Front Raise - 4x15
DB Lateral Raise - 4x15
Seated Incline DB Front Raise - 3x12
Shoulder Complex
a. Grab a Barbell and load the prescribed weight (RX: 135#/ Scaled: 95#)
b. Perform 8x Bent Over Rows, 8x Hang Cleans, 8x Push Press, 8x Hang Cleans, 8x Bent Over Row. All without setting the bar down. Preferred grip is the Hook Grip
c. Rest 5 minutes
d. Perform Shoulder Complex x3 times
Cardio
Sprint - 6x400m; 1:1 work/rest ratio (i.e. 2 min run=2 min rest)
Static stretch (10-20 min)