FRI · AUG 14 · 50–60 minutes
Build the shoulders with strict, controlled presses and rows, keep the grip work honest, then finish the easy core without rushing.
2 rounds · Move steadily; no separate rest interval is listed
Keep your elbows straight and move smoothly through your shoulder blades.
Hang with straight arms while keeping your shoulders slightly engaged.
4 rounds · 90 seconds after both movements
Press overhead without using your legs or leaning backward.
Pull toward your ribs and pause briefly at the top.
3 rounds · 60 seconds after each round
Press smoothly overhead while keeping your ribs down.
Raise to shoulder height without swinging.
Lift your shoulders straight upward, pause, and lower completely.
3 rounds · 60 seconds after both movements
Keep a strong grip and your shoulders slightly active.
Pinch the plates firmly and keep them away from your body.
2 rounds · Complete all three movements cleanly; no separate rest interval is listed
Reach upward without swinging and lower smoothly.
Curl your hips off the floor without using momentum.
Brace hard and keep a straight line from shoulders through heels.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
