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

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

20:00-55:00 Upper Body Strength

55:00-60:00 Cool-down

General Warm-up

3 Rounds

3-5 each side Scorpions

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Hip Openers

10yd Walking Quad Stretch

10yd Walking Straight Leg Marches

20 Mountain Climbers

3-5 Inchworms

Specific Warm-up

3 Rounds

10 Push-ups

10 Ring Rows

Upper Body Main Lift

Every 2:30 for 15 minutes do both movements

10 Double DB Bench Press

10 KB Gorilla Rows (5 each arm) (VIDEO)

FOCUS:

• Upper Body Strength

• Horizontal Push and Pull, go heavy

Accessory Work

Alternating Every Minute on the Minute for 12 minutes

M1: 12 Bench Dips

M2: 12 KB Upright Rows

M3: 12 Single DB Curl to Press (6 each arm)

FOCUS:

• Upper Body strength…Chest, Triceps, Shoulders and Biceps

• Complete the Dips, rest for the remainder of the minute, complete the Rows, rest for the remainder of the minute, complete the Curl to Press, rest for the remainder of the minute, go back to Dips and repeat, it will be 4 sets of each movement