0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Barbell
20:00-35:00 Upper Body Barbell
35:00-43:00 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 Overhead Squats
Ankle Mobility
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 6x8
Barbell Upright Rows 6x8
FOCUS:
Horizontal Press and Vertical Pull for upper body strength and to keep push/pull balance for shoulder health
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Do both movements every 2:30 for 15 minutes
Upper Body Accessory Work:
Shoulder Complex: 4 sets, 6 Double DB Reverse Flys + 6 Double DB Front Raises
Ring Rows 4x12
Bench Dips 4x12
FOCUS:
Rear and front delt work
Horizontal pull and Vertical push for upper body strength and to keep push/pull balance for shoulder health
MOVEMENT MODIFICATIONS:
Great opportunity to use a landmine for rows and presses in place of the Ring Rows and Bench Dips