Modified Great Destroyer (shoulder-friendly)

If you have trouble with overhead work during exercise, here is a Modified Great Destroyer Workout that's easier on the shoulders for you to do during FF30X Phase #2.

Modified Great Destroyer: 5-10-5 Format. You will still do this in a pyramid fashion (starting at 5 reps, working your way up to 10 reps, and back down to 5 reps).

• Exercise #1: DB/KB Swings
• Exercise #2: DB/KB Snatch==>Squat Thrusts
• Exercise #3: DB/KB Front Squat
• Exercise #4: DB/KB Clean and Press==>Hammer Curl + Upright Row (HC/UP=1 rep; remove Upright Row if bothersome to shoulders)
• Exercise #5:  Push-ups
• Exercise #6: Bent-Over Row

The Kennedy workout during FF30X Phase #2M2 should be fine as is, with the exception of the Alt Shoulder Press and Incline DB press. Instead of performing these movements, you can sub out the Alt Shoulder Press==>Upright Row and Incline Press==>Decline Press.

As always, if you experience ANY pain during these motions please stop exercising. Don't push through pain that feels like it's from an injury. Muscle burning is fine, but we need to make sure you're not causing damage.

And remember, please consult with your doctor to get medical advice on your specific situation. This substitution workout is simply a suggestion for informational purposes only - not a direct recommendation for you.