Warm up first
- 5 min easy cardio
- Wrist circles and light grip squeezes
- One lighter carry to find your load
The session
- 14 × 30-45 secrest 150s
- 23 × 10-15rest 75s
- 33 × 10-15rest 75s
- 43 × 10-15rest 75s
- 53 × 10-15rest 75s
Why this order
The heaviest movements come first, while you are freshest: the compound at the top is the one that decides whether the session was worth doing. The 4 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Farmer's Carry, 75 after Barbell Shrug.
Traps wants 6–14 hard sets a week and 2x per week, so this is a session you can run twice a week and land in that range. More about training the traps.