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

15:00-20:00 Transition to Upper Body Strength

20:00-55:00 Upper Body Strength

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Banded Pass Throughs

10 Banded Around the Worlds (5 each way)

10 Banded Pull Aparts

20-30 second each side Banded Lat Stretch

20-30 second each side Standing Tricep Stretch

6 Renegade Rows (6 total push-ups, 3 rows each side)

Specific Warm-up

3 Rounds

20 Shoulder Taps

10 Banded Pull Aparts

Upper Body Main Lift

Every 2 minutes for 10 minutes do both movements

8 Double DB Strict Press

8 Double Bent Over Rows

FOCUS:

• Upper Body Push/Pull, go heavy

Accessory Work

Alternating Every Minute on the Minute for 15 minutes

M1: 30 seconds Side Plank (15 seconds each side)

M2: 40yd Double KB Farmer’s Carry

M3: 12 Lying Leg Raises

FOCUS:

• Grip and core strength

• Complete the plank, leaves 30 seconds rest, complete the Carry, rest for the remainder of the minute, complete the Leg Raises, rest for the remainder of the minute, go back to planks and repeat, it will be 5 sets of each movement