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

36:00-46:00 Transition to Upper Body Accessory Work

46:00-55:00 Upper Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Lat Stretch on Rig

Hang From Rig

Standing Groin Stretch

Ankle Mobility

Specific Warm-up

2-3 Rounds

10 Single DB Bench Press (5 each arm)

10 Empty Barbell Upright Rows

Upper Body Main Lifts

Double Arm DB Bench Press 5x10

Barbell Upright Rows 5x10

Renegade Rows 4x12 (6 each arm) (VIDEO)

FOCUS:

• Continuing to work towards Bench Press

• We go from Single Arm DB Bench to Double Arm, so this will be more reps per arm this week

• Reps decreased on Upright Rows, try to increase weight from last week

• Adding a push and pull movement for extra work on chest and back

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Press, M2: Rows, Every 1:30 for 6 minutes for the Renegade Rows

Upper Body Accessory Work:

Single DB Hammer Curls 3x10 (5 each arm)

Single DB Tricep Kickbacks 3x10 (5 each arm)

Barbell Seated Wrist Curls 3x10

FOCUS:

• Increased reps, but the overall volume is a bit lower from last week

OPEN TIME OPTION:

• 9 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 9: M1: Curls, M2: Kickbacks, M3: Wrist Curls