0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-35:00 Upper Body Main Lift
35:00-43:00 Transition to Upper Body and Core Accessory Work
43:00-58:00 Upper Body and Core Accessory Work
58:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Wall Scap Slides
Straight Arm Bicep/Shoulder Stretch on Rig
Hang from Rig
Inchworms
Specific Warm-up
3 Rounds
10 Double DB Floor Press
10 Double KB Bent Over Rows
Strength
Bench Press 5x10
Inverted Rows 5x10 (VIDEO)
FOCUS:
Upper Body Muscular Endurance
Inverted Rows for back/bicep strength and to balance out push/pull for shoulder health
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for Bench Press, EMOM 5 for the Inverted Rows
Upper Body and Core Accessory Work:
Double DB Lateral Raise 5x8
Single DB Tricep Kickbacks 5x8 each arm
AbMat Sit-ups 5x15
FOCUS:
Shoulder and Tricep strength work
Core muscular endurance