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
43:00-45:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Banded Lat Stretch
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
3 Negative Push-ups
10 Ring Rows
Upper Body Strength
Barbell Floor Press 6x8
Double DB Upright Rows 6x8 (DB in each hand)
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:
Single DB Reverse Flys 6x5 each arm
Single DB Front Raises 6x5 each arm
FOCUS:
Rear and front delt work, balanced for shoulder health
Reps dropped on Flys and Raises, try to increase weight
Changing to Single Arm Movements
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Reverse Flys, M2: Front Raises