0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lifts
20:00-32:00 Upper Body Main Lifts
32:00-40:00 Transition to Upper Body Accessory Work
40:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Child’s Pose
Thread the Needle
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Standing Tricep Stretch
Inchworms
Specific Warm-up
2-3 Rounds
6 Single DB Bench Press (3 each arm)
6 Empty Barbell Upright Rows
Upper Body Main Lifts
Single Arm DB Bench Press 6x12 (6 each arm)
Barbell Upright Rows 6x12
FOCUS:
As the weeks progress we will work towards Bench Press and decrease reps on Upright Rows and increase weight
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Press, M2: Rows
Upper Body Accessory Work:
Single DB Hammer Curls 5x8 (4 each arm)
Single DB Tricep Kickbacks 5x8 (4 each arm)
Barbell Seated Wrist Curls 5x8
FOCUS:
As the weeks progress we will increase reps
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Curls, M2: Kickbacks, M3: Wrist Curls