(Strength • Explosiveness • Conditioning)
WARM-UP (8–10 min)
Goal: Prep shoulders for heavy pressing + prime the hips/ankles for jump work.
200m Easy Run
10 Arm Circles (forward/back)
10 Banded Face Pulls
10 Scap Push-Ups
10 Glute Bridges
10 Air Squats
5 Light Squat Jumps
8 Light DB Presses (warm shoulders without fatigue)
PRIMARY ROUND (4 Rounds Total)
Each round includes:
1️⃣ Primary Shoulder Lift
Choose ONE of the following variations:
Single-Arm Landmine Press (Half-Kneeling) – 6–8 per arm
Dumbbell Strict Press – 8–10 reps
Standing Arnold Press – 8–10 reps
Seated DB Shoulder Press – 8–10 reps
Focus:
Controlled eccentric (2–3 seconds)
Explosive but clean concentric
Stay tall, ribs down, core braced
2️⃣ Dynamic Leg Power: Squat Jumps (Weighted Optional)
5–8 Squat Jumps (bodyweight or holding light DBs)
Options:
Bodyweight squat jumps
Goblet squat jumps (light DB)
“BOLT Jumps” → mini vertical jump + soft catch
Land quietly; absorb force; never grind reps
3️⃣ Shoulder Stability / Dynamic Shoulder Work
Pick ONE each round or alternate:
Lateral Hop to Press (hop sideways → strict DB press) – 6/side
Single-Arm High Pull (DB or KB) – 8/side
Rear Delt Bent-Over Raises – 12
Face Pulls (band) – 15
This keeps the pattern dynamic + stable.
4️⃣ Conditioning: 400m Run (Freerunner)
Smooth 70–80% pace
Control arms and posture
Get breathing down before starting the next round
Rest 90 sec after the run if needed.
FINISHER – “Shoulder Lockdown”
3 Rounds:
10 Single-Arm DB Lateral Raises (braced on rig)
10 Band Pull-Aparts
20 sec Front Rack Hold (DBs or KBs)
Rest 30 seconds and repeat.
🔥 Expect delts to be fully cooked.
COOLDOWN (5–7 min)
30 sec Chest Stretch
30 sec Shoulder Wall Stretch
30 sec Pigeon Stretch (each side)
30 sec Overhead Lat Stretch
10 Cat–Cow with T-Spine Reach
