the “TOTAL” blueprint – week 1 day 1 

2 sets:

  • 15 RB face pulls
  • 10 goblet squats (controlled descent)
  • :60 overhead hold (empty bar)
  • 4 x 4: pause OHS (2 seconds in bottom) @ 5–6/10 RPE
  • 5 x 5: back squat @ 6.5–7/10 RPE
  • 4 x 5: shoulder press
    • *5-second overhead hold after final rep of each set

3 sets: