A practical, evidence informed digital blueprint for Masters CrossFit athletes that delivers a joint friendly, 15 minute daily shoulder protocol. It combines simple self assessments, targeted mobility, activation, and stability sequencing.

It is designed to restore 15 degrees of overhead range of motion in 14 days, reduce pain, and improve pressing and gymnastics performance. Minimal equipment required, band, PVC, wall, and a light dumbbell or kettlebell.