5-13-14

Fitness:

Shoulder Prehab
+
Shoulder Press 5×5 @ 50% of 1 RM
+
1 min at each movement
FLR
dish hold
V-Ups
DU
rest as needed x 4
+
Mobility Exercises

Competition:

Shoulder Prehab
+
20 sec HS Holds
2-3 Strict HS Pushups control on the way down (scale to your personal level)
KB or DB OH Walk (light weight; keep rib cage down)
x 4
+
Mobility Exercises