072 : 010 The Quest S2E8 Upper

Warm

5min Shoulder CARs (partial)

3min Banded Dislocates

5 rounds

10cal Ski/Row

10m Bear crawl + Wheel

60-sec Down Dog to cobra

Work

3×30-sec E/R Snap Backs (regressive)

30 sec Shoulder EXT. Hovers

2x 30sec Dip + EQI

Rest 3-4 Min between

4x20/10 D-Ball Floor Press (“rest” pressed out)

7min EMOM/ 2x PULL-UP + 10-sec negative on last rep

Finish

30-20-10-10-20-30 seconds with equal rest between

Face Pull

Front Raise

Tri-Push Down