Workout overview

1A. Push-up
1B. Bent-arm chin-up hold
1C. Wall slides
2A. Elevated mountain climbers
2B. Inverted Row
2C. Kneeling shoulder IR/ER
3A. Shoulder extension hinge
3B. Band bicep curl
Equipment needed: pull-up bar, resistance bands

Warm-up

Exercise Reps
A. Scap circles 7 reps
B. Shoulder extension 10 reps
C. Scap push-up 10 reps
D. Scap dips 10 reps
E. Band pull-apart 15 reps
F. Band bicep curls 15 reps
Exercise A. Scap circles B. Shoulder extension C. Scap push-up D. Scap dips E. Band pull-apart F. Band bicep curls
Reps 7 reps 10 reps 10 reps 10 reps 15 reps 15 reps
1A. Push-up
1B. Bent-arm chin-up hold
1C. Wall slides

1. Perform this tri-set for 3 rounds without rest
A. Push-up
B. Bent-arm chin-up hold
C. Wall slides

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
1A. 8 rep 8 reps 9 reps 10 reps 11 reps 12 reps
1B. 12 reps 14 reps 16 reps 19 reps 21 reps 24 reps
1C. 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps
1A. 1B. 1C.
Week 1 8 rep 12 reps 8 reps
Week 2 8 reps 14 reps 8 reps
Week 3 9 reps 16 reps 8 reps
Week 4 10 reps 19 reps 8 reps
Week 5 11 reps 21 reps 8 reps
Week 6 12 reps 24 reps 8 reps
1A. Push-up
1B. Bent-arm chin-up hold
1C. Wall slides
2A. Elevated mountain climbers 
2B. Inverted row
2C. Kneeling shoulder IR/ER

2. Perform this tri-set for 3 rounds without rest
A. Elevated mountain climbers
B. Inverted row
C. Kneeling shoulder IR/ER

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
2A. 8 reps 8 reps 9 reps 10 reps 11 reps 12 reps
2B. 8 reps 8 reps 9 reps 10 reps 11 reps 12 reps
2C. 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps
2A. 2B. 2C.
Week 1 8 reps 8 reps 8 reps
Week 2 8 reps 8 reps 8 reps
Week 3 9 reps 9 reps 8 reps
Week 4 10 reps 10 reps 8 reps
Week 5 11 reps 11 reps 8 reps
Week 6 12 reps 12 reps 8 reps
2A. Elevated mountain climbers 
2B. Inverted row
2C. Kneeling shoulder IR/ER
3A. Shoulder extension hinge
3B. Band bicep curl

3. Perform this superset for 2 rounds without rest

Exercise Reps
3A. Shoulder extension hinge 8 reps
3B. Band bicep curl 12 reps
Exercise 3A. Shoulder extension hinge 3B. Band bicep curl
Reps 8 reps 12 reps
3A. Shoulder extension hinge
3B. Band bicep curl