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

15:00-20:00 Transition to Upper Body Main Lift

20:00-36:00 Upper Body Main Lift

36:00-48:00 Transition to Upper Body Accessory Work

48:00-55:00 Upper Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Up Dog to Child’s Pose

Thread the Needle

Plank Up Downs

Specific Warm-up

2-3 Rounds

6-10 Barbell Floor Press

6-10 Barbell Bent Over Rows

*empty barbell or light weight

Strength

Bench Press 6x3

Single DB/KB Knee Supported Rows 6x12 (6 each arm)

FOCUS:

• Working on position and bracing core for the push press to become efficient with driving into the ground to get momentum into the barbell

• Balancing push/pull ratio for shoulder health

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 16 minutes complete both movements

Upper Body Accessory Work:

Single DB Hammer Curls 4x14 (7 each arm)

Single DB Tricep Kickbacks 4x14 (7 each arm)

FOCUS:

• Reps increased to continue to build strength endurance

• Taking a break from Wrist Curls this week

OPEN TIME OPTION:

• 8 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 8: M1: Curls, M2: Kickbacks