10 min warmup spent on shoulders and rotators cuffs. Use time to progress and warmup the seated shoulder press.

Block 1 (non strength cycle): 30 mins

This block is pure strength training. Use the sets and time of rest that is given. You must finish all of the sets before moving on to the next exercise. You have the option to find your 1 rep max for your seated shoulder press if you choose to.

When the 30mins is up, you will have the remaining 10-20mins to work through the descending ladder of two movements. The remaining time will be used for the core ladder. Begin with 20 reps and go down by 5 reps each round.

Strength Cycle Option

This week is a heavy week for the cycle. Move through your shoulder complex warmup and then progress to as many sets as you can while hitting 5-4 reps each time.

When done, use the reaming time to work through the supplementary work. Finish all 4-5 sets of the first exercise before moving to the next.