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

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

20:00-35:00 Upper Body Strength

35:00-45:00 Transition to Upper Body Accessory Work

45:00-55:00 Upper Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Pass Throughs

Banded Around the Worlds

Banded Pull Aparts

Banded Lat Stretch

Hip Openers

Pigeon Stretch

Specific Warm-up

2-3 Rounds

5 Barbell Floor Press

5 Barbell Upright Rows

*light weight or empty barbell

Upper Body Barbell

Barbell Floor Press 6x4

Barbell Upright Rows 6x4

FOCUS:

• Horizontal Press and Vertical Pull for upper body strength and to keep push/pull balance for shoulder health

• Reps decreased, try to increase weight

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Do both movements every 2:30 for 15 minutes

Upper Body Accessory Work:

Double DB Reverse Flys 5x8

Double DB Front Raises 5x8

FOCUS:

• Rear and front delt work, balanced for shoulder health

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Reverse Flys, M2: Front Raises