0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Strength
20:00-32:00 Upper Body Strength
32:00-43:00 Transition to Upper Body Accessory Work
43:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
PVC Ankle Mobility
PVC Good Mornings
PVC Overhead Squats
Specific Warm-up
2-3 Rounds
3 Negative Push-ups
10 Ring Rows
Upper Body Strength
Single DB Floor Press 6x8 (4 each arm)
Single KB Upright Rows 6x8 (both hands on one KB)
FOCUS:
Horizontal Press and Vertical Pull for upper body strength and to keep push/pull balance for shoulder health
Same movements, but changing the implement for variation in the stimulus
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Floor Press, M2: Upright Rows
Upper Body Accessory Work:
Double DB Reverse Flys 4x6
Double DB Front Raises 4x6
Single DB Curl to Press 4x6 (3 each arm)
FOCUS:
Rear and front delt work, balanced for shoulder health
Reps dropped on Flys and Raises, try to increase weight
Adding another accessory movement that has pull and push
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Reverse Flys, M2: Front Raises, M3: Curl to Press