0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Upper Body Main Lift

20:00-32:00 Upper Body Main Lift

32:00-43:00 Transition to Upper Body Accessory Work

43:00-55:00 Upper Body Accessory Work

58:00-60:00 Cool-down

General Warm-up

3 rounds

Hang from Rig

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Thread the Needle

Child’s Pose

Specific Warm-up

3 Rounds

10 Single Arm DB Push Press (5 each arm)

2 Pull-up Negatives or 10 Single Arm DB Bent Over Rows (5 each arm)

Upper Body Main Lifts

Strict Press 4x6 @70-75%

Double DB Bent Over Rows 4x10

FOCUS:

• Working our way back up in reps for Strict PRess

• Back/Lat strength and balancing out push/pull ratio for shoulder health

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. Every 1:30 for 12 minutes: M1: Press, M2: Rows

Upper Body Accessory Work:

Double DB Front Raises 4x8

Barbell Skull Crushers 4x8

Double DB Curl to Press 4x8

FOCUS:

• Continuing to build shoulder and tricep strength

• Continuing with another lift this week to further increase strength in shoulders/chest and biceps

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Front Raise, M2: Crushers, M3: Curl to Press