Session 16


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CFM2 – Strength Gains

Shoulder Press Warm Up (No Measure)

4:00 AMRAP of:

15 Jumping Jacks (Clap above head and behind back)

10 Light DB Strict Press

10 Shoulder Push Ups

10 Cat Cow


Foam Roll

-45 sec Upper Shoulders

-45 sec R Lat

-45 sec L Lat


1:00 R&L Banded Shoulder Rotations

10 Little Arm Circle Forward

10 Little Arm Circle Backward

10 Big Arm Circle Forward

10 Big Arm Circle Backward


2.5 or 5lb Plates

Bent Over YTWL Raises

Video: https://www.youtube.com/watch?v=ZKtMzqNm7sM

Shoulder Press (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

KB Push Press (4×6 (*Heavy as possible))

After each set complete:

Ring Mountain Climbers 30 Reps

Metcon (Weight)

“Warm Down”

3 Rounds of:

8 Dual DB Front Raises

8 Dual DB Lateral Raises

8 Dual DB Shoulder Shrugs

*You may use 3 separate weights, rest 30 seconds between sets, and 30 seconds between rounds.

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