I consider my shoulders the weakest point on my body... they've been injured multiple times. That said, if these weights seem on the light side, feel free to scale up the resistance.
Core Warmup
6 @ 45#
6 @ 75#
6 @ 105#
6 @ 105#
Circuit #1 (4x, no rest)
500 m Row (aim for 1:45 or better)
10 Turkish Getups @ 35#
Overhead Squat / Burpee-Pullups
8 @ 105# / 8
8 @ 105# / 8
8 @ 105# / 8
8 @ 105# / 8
Romanian Deadlift / Ring Inverted Row
8 @ 135# / 8
8 @ 135# / 8
8 @ 135# / 8
Circuit #2 (4x, rest in between circuits, 25 m length)
Farmer's Carry, 2 x 70# KB (down and back)
Barbell Carry, 105# (switch hands at turnaround)
Lunges @ 105# (walk return leg, keep barbell shouldered)
Push Press 10 @ 105#
