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
10/10/10 Arm Circles (forward/backward/side to side)
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
Plank Up downs
Specific Warm-up
3 Rounds
10 Double DB Lateral Raises
10 Double DB Bent Over Rows
Upper Body Main Lift
Single DB Strict Press 5x6 each arm
Inverted Rows 5x12 (VIDEO)
FOCUS:
Reps decreased on Strict press from week 2, try to increase weight
Reps increased on Inverted Rows from week 2, build those reps
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Renegade Rows 5x7 each arm
Barbell Wrist Curls 5x15
Double DB Front Raises 5x10
FOCUS:
Reps decreased on Front Raises from week 2, try to increase weight
Reps increased on Renegade Rows and Wrist Curls, build those reps
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 15: M1: Renegade Rows, M2: Wrist Curls, M3: Front Raises