Open Gym Strength and Conditioning – Functional bodybuilding

Shoulder primer c (No Measure)

30 Alternating Prisoner Swims

30 Face Down Shoulder Swims

15 Dive Bomber Push-Ups

3 Rounds

0:30s Child’s Pose (thumbs up)

30 Alternating Shoulder Taps

15 Banded High Pulls

30 Alternating KB Halos (light)

youtu.be/v59wRnyH9Q0

Seated Pin Press or Z-Press Off Boxes (heaviest load)

Set 1: 12 Reps

Set 2: 10 Reps

Set 3: 8 Reps

Set 4: 8 Reps

Set 5: 6 Reps

Kb press death sets (3 sets for reps)

3 Sets each to FAILURE

(1 set equals)

(53/36lb) KB Presses to FAILURE

–directly into–

(36/24lb) KB Presses to FAILURE

–directly into–

(24/16lb) KB Presses to FAILURE

Heavy Barbell Shrugs (record heaviest load)

Set 1: 15 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 12 Reps

DB High Pull / Max Standing Laterals (4 sets (heaviest db high pull load))

4 sets

Max Light DB Side Raises to Failure 20/10lbs (Pick a weight you can get at least 15 with)