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

Iron Crosses

Child’s Pose

Banded Pass Throughs

Banded Pull Aparts

Banded Lat Stretch

Banded Front Rack Stretch

Infant Squats

Specific Warm-up

3 Rounds

10 Empty Barbell Strict Press

2 Negative Pull-ups

Upper Body Main Lift

Strict Press 5x8 @70-75%

Tempo Pull-ups 5x2

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

• Tempo is 3 seconds pulling up, dead stop, 3 seconds lowering

RECOMMENDED WORK/REST RATIO:

• Every 3 minutes for 15 minutes do both movements

Upper Body Accessory Work

Double DB Bench Press 4x12

Double DB Bent Over Rows 4x12

Bench Dips 4x12

Double DB Curls 4x12

RECOMMENDED WORK/REST RATIO:

Alt. EMOM 16: M1: Bench Press, M2: Rows, M3: Dips, M4: Curls