WEEK 1 - SHOULDER PRESS

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Shoulder press 6x10 @ 50%

Tabata (8 rounds each station of 20 seconds of work followed by 10 seconds of rest)

Landmines

DB push press

Battle ropes

Shoulder taps

OR

Push press 4x5 @ 75%

Hang clean (mid thigh) 5x3 @ 65%

Front squat 5x3 @ 70%

(Relative) Stress Drives Adaptation

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada