Accumulate 20 shoulder CARs per arm per direction
A1. Banded External Rotation - 15 reps x3 sets
A2. Banded Internal Rotation - 15 reps x 3 sets
A3 Banded Face Pulls - 20 reps x 3 Sets
EMOM x 20min
175m @ 5k pace every minute for 20min (50 sec cap per min)
175m @ 5k pace every minute for 20min (50 sec cap per min)
Held 1:52/500m for each minute, 7/10 RPE
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