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

15:00-20:00 Transition to Upper Body Strength

20:00-30:00 Upper Body Strength

30:00-40:00 Transition to Upper Body Accessory Work

40:00-55:00 Upper Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side

Thread the needle

Down Dog with Calf Stretch

Banded Pass Throughs

Banded Pull Aparts

Banded Lat Stretch

Specific Warm-up

3 Rounds

10 Push-ups

10 Ring Rows

Upper Body Strength

Double DB Bench Press 5x10

Double KB Top Down Rows 5x12 (6 each arm)

FOCUS:

• Getting away from a barbell for a week

• Balancing push/pull ratio for shoulder health

OPEN TIME OPTION

• 10 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Bench, M2: Rows

Upper Body Accessory Work:

Single Arm DB Seated Strict Press 5x10 (5 each arm)

KB Upright Rows 5x10 (both hands on one KB)

Plate Holds 5x30 seconds

FOCUS:

• Single arm strength and shoulder stability

• Pulling to balance out ratio for shoulder health

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 15: M1: Press, M2: Rows, M3: Holds