Mega session
Warm-up/preparation
Mini band shoulder reaches
Volume
2×8
Shoulder dislocates
Volume
2×5
1
Ring flys
Volume
5×5
2
Plyo box push-ups
Volume
5×4
3
Split jerk/Tap press to hip lock
Volume
4×4 (2 each side)
4
Single-arm rows
Volume
3×7 each side
5
Half kneeling MB rotation throws
Volume
4×3 per kant
6
Straddle rainbows (fast)
Volume
3×8