Upper body/trunk 1

Mega session

Warm-up/preparation

Mini band shoulder reaches

Volume

2×8

Shoulder dislocates (w partner pertubations)

Volume

2×5

1

Power chins/chin-ups

Volume

4×5

2

Ring holds

Volume

3x15s total (5s-5s-5s)

3

Cable push-pull

Volume

3×8 each leg

4

Dangling lat raises

Volume

3×8

5

Straddle plate rotations

Volume

3×5 each side

6

Good morning rotations (slow & big range)

Volume

3×6 each side