0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lifts
20:00-36:00 Upper Body Main Lifts
36:00-47:00 Transition to Upper Body Accessory Work
47:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Lat Stretch on Rig
Pec Stretch on Rig
Inchworms
Hip Openers
Specific Warm-up
3 Rounds
10 Bench Press @empty barbell
10 Ring Rows
Upper Body Main Lifts
Close Grip Bench Press 5x5
Single DB Knee Supported Rows 5x12 (6 each arm)
Double DB Chest Flys 2x12
Double DB Reverse Flys 2x12
FOCUS:
Building strength endurance with increased time under tension, with the pauses and complex
Balancing Push/Pull ratio for shoulder health
Accessory work in a different plane of movement
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Bench Press, M2: Rows, 2 minutes transition, Alt. EMOM 4: M1: Chest Flys, M2: Reverse Flys
Upper Body Accessory Work:
Alt. EMOM 8
30 seconds Max Rep Push-ups
30 seconds Inverted Rows (VIDEO)
FOCUS:
Bodyweight muscular endurance