12min Warm Up –

Crab Walk x 1 Lap

Overhead DB or KB Walk x 1 Lap Ea Side

Banded Face Pulls x 15

Thoracic Rotation x 10 Ea

Push Up Plank x 30sec

Strength –

Increase from last week by 2.5-5kg

Pause Bench Press – 3 x 8

Workout –

Shoulder Endurance – Use same weight Strict Press from last week

6 Rounds – 1min On/1min Off

Max Reps Push Press

Cool Down –

Shoulder stretches with band

Lat stretch with wall

Trigger point and roll out