0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-55:00 Upper Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Hang from Rig
Child’s Pose
Pigeon Stretch
Band Pull Aparts
Specific Warm-up
3 Rounds
10 Push-ups
10 Empty Barbell Bent Over Rows
Upper Body Main Lift
Single DB Bench Press 5x8 each arm
Barbell Bent Over Rows 5x8
FOCUS:
Barbell Main Lifts will be weeks 1,3 and 5
DB and/or Single Arm Movements will be in weeks 2,4 and 6
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Single DB Incline Press 4x8 each arm
Single DB Bent Over Rows 4x8 each arm
Single DB Hammer Curls 4x8 each arm
Single DB Tricep Kickbacks 4x8 each arm
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Incline Press, M2: Rows, M3: Curls, M4: Kickbacks