Take on the two circuits, then test yourself with the benchmark workout. If you can't pass the test, drop and give us 20. (Just kidding. Work your way up to a lower and lower score each week!)
Mobility
Do 2 rounds of this circuit to bulletproof your shoulders. The first move trains shoulder stabilizers; the second warms up your rotator cuffs. Rest 15 seconds after each set.
135-Degree Wall Slide
Stand facing a wall, a few inches from it. Press your forearms flush against it, elbows bent 90 degrees, palms facing each other. Angle your forearms out slightly; this is the starting position. Squeeze your shoulder blades and slowly slide your arms up and out without shrugging; then slide them back down. Thats 1 rep; do 15.
90-Degree External Rotations