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

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

20:00-35:00 Upper Body Main Lifts

35:00-45:00 Transition to Upper Body Accessory Work

45:00-55:00 Upper Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Calf Stretch on Rig

Inchworms

Specific Warm-up

2-3 Rounds

10 Empty Barbell Push Press + 6-8 Push-ups

10 Empty Barbell Upright Rows

Upper Body Main Lifts

Pause Close Grip Bench Press 5x5

Double DB/KB Bent Over Rows 5x10

FOCUS:

• Strength endurance

• Using pauses to have more time under tension, solid 3-second pause, increased reps, but decreased sets, volume goes up a bit

• Rows to balance out push/pull ratio for back strength and shoulder health

• Increased reps on Rows

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Alt. Every 1:30 for 15 minutes: M1: Press, M2: Rows

Upper Body Accessory Work:

Double DB Chest Flys 5x6

Double DB Reverse Flys 5x6

FOCUS:

• Sets increased, reps decreased

• Increase weight from last week

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Chest Flys, M2: Reverse Flys