Lower volume, higher intensity.
Single-arm OH KB Press (super strict):
53×10
53×10
72×10
72×10
88×5
88×5
53×10
53×10
53×10
53×10
Standing Military Press (wooden dowel anchored to band):
blue ×6
blue ×6
blue ×6
blue ×6
blue ×6
Ultra-wide BTN Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×20
Band Single-arm Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10
Front Lateral KB Raises:
53×10
53×10
53×10
Band Forearm Curl (wooden dowel anchored to doubled band):
reds ×50
Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
reds ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 29 minutes