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

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

20:00-35:00 Upper Body Strength

35:00-43:00 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

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Lat Stretch

PVC Overhead Squats

Specific Warm-up

2-3 Rounds

20 Shoulder Taps

10 Double DB Bicep Curls

Upper Body Strength

Barbell Floor Press 6x5

Double DB Upright Rows 6x5 (DB in each hand)

FOCUS:

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

• Reps dropped, 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:

Ring Rows 6x12

Push-ups 6x15

FOCUS:

• Bodyweight push and pull strength work

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Rows, M2: Push-ups